The following training stress score calculator will calculate your TSS based on the activity duration, intensity, and FTP.
Your estimated TSS is:
How to Interpret TSS?
Interpreting TSS involves understanding the numerical value in the context of your overall training plan and fitness level.
1. TSS Range
Low TSS (0-50): Represents easy recovery rides or rest days. These workouts are generally low in intensity and short in duration.
Moderate TSS (50-150): Moderate-intensity rides or workouts that can include endurance rides, tempo efforts, or interval training sessions. They contribute to building aerobic fitness and muscular endurance.
High TSS (150+): Indicates high-intensity or long-duration rides. High TSS values are often associated with races, long endurance rides, or intense interval training sessions. These workouts significantly challenge your body and contribute to significant fatigue.
2. Frequency and Accumulation
Daily TSS: Monitor your daily TSS to ensure you’re not consistently pushing too hard without adequate recovery. A high TSS day followed by another can lead to accumulated fatigue.
Weekly TSS: Look at the total TSS for the week. It provides insight into the overall stress your body experiences during training. Aim for a balanced mix of high, moderate, and low TSS days to avoid overtraining and promote recovery.
I recommend using Trainingpeaks, TrainerRoad, or Wahoo SYSTM for tracking your progress and activities. Eventually, you can download the Elevate extension for Strava.
3. Individual Variations
Know Your Baseline: Understand your tolerance to TSS. What might be a high TSS for one athlete could be manageable for another based on their fitness level, experience, and recovery capacity.
Listen to Your Body: If you consistently feel fatigued and sore or notice a decline in performance, it might indicate that your TSS is too high and you need more rest or easier training days.
4. Context Matters
Training Phase: Consider the phase of your training plan. During base training, TSS might be lower, focusing on building endurance. In race-specific or peak phases, TSS might be higher due to intense intervals and race simulations.
Event Goals: Align your TSS with your training goals. If you’re preparing for a long-distance race, you’ll need to accumulate higher TSS over long rides. Shorter events might require a mix of high-intensity intervals and recovery rides.
Remember, interpreting TSS effectively requires balancing pushing your limits for improvement and allowing adequate recovery to avoid burnout and injuries. It’s valuable to work with a coach or use training platforms that provide guidance based on your specific fitness level and goals.
I recommend hiring a coach if you are serious about your training. He or she will help you avoid common training mistakes and maximize your potential.
How Do I Determine My FTP?
FTP is the maximum effort you can sustain for an hour. You can determine it by performing an FTP test. The FTP test involves riding all out during a specific period.
NOTE: You will need a smart indoor trainer or a power meter to measure your power.
There are multiple FTP tests:
- 8-minute FTP test
- 20-minute FTP test
- 60-minute FTP test
- Ramp test
These tests calculate your FTP by multiplying your average power (from the measured period) with a multiplier. For example, if you can sustain 300W for 20 minutes, you can calculate your FTP as 300×0.95=285W.
The following table summarizes their pros and cons and multipliers.
| Pros | Cons | Multiplier | |
|---|---|---|---|
| 8-minute FTP test Ramp test | • less demanding • more accessible for beginners | • less accurate and less representative | 0.90 0.75 |
| 20-minute FTP test (most popular) | • relatively accurate and representative | • can be demanding and difficult for some riders | 0.95 |
| 60-minute FTP test | • very comprehensive | • very demanding and difficult | 1 |
TSS FAQ
Sources
- Trainingpeaks
- “The Cyclist’s Training Bible: The World’s Most Comprehensive Training Guide” by Joe Friel