Cycling TSS Calculator

How to Use the Training Stress Score (TSS) Calculator

The Training Stress Score (TSS) helps athletes monitor and quantify the training load of their workouts. As a valuable tool for cyclists and other endurance athletes, the Training Stress Score calculator considers both intensity and workout duration to provide a numerical value representing the overall training load.

The Formula to Calculate TSS

The TSS calculator uses the following formula to determine the training stress score:

To calculate TSS accurately, you'll need a power meter to measure your normalized power throughout the training session. The average power alone isn't sufficient, as the Training Stress Score (TSS) accounts for variations in intensity during endurance rides.

Understanding TSS Components

The Training Stress Score (TSS) is the default method for tracking accumulated fatigue and training load. While perceived exertion and heart rate data can be useful, power-based TSS provides the most objective measure of training stress. Your average heart rate and maximum heart rate can supplement this data but shouldn't be the primary metrics.

Input Parameters

• 1

  Normalized Power (NP)

  The power output that represents the physiological cost of your ride, accounting for variations in intensity.

• 2

  Duration

  The total time of your workout in minutes.

• 3

  Functional Threshold Power (FTP)

  Your highest sustainable power output for one hour.

Calculation Process

• 1

  Calculate Intensity Factor (IF)

  Divide Normalized Power by FTP to get the Intensity Factor.

• 2

  Convert Duration

  Convert minutes to seconds (multiply by 60).

• 3

  Apply Formula

  Calculate TSS using the formula above.

Interpreting Results

• 1

  Daily TSS

  • Low: Less than 150 (recovery ride)
  • Medium: 150-300 (typical training ride)
  • High: 300-450 (hard training day)
  • Very High: 450+ (race or very intense training)

• 2

  Weekly TSS

  • Low: Less than 500
  • Medium: 500-700
  • High: 700-1000
  • Very High: 1000+

Important Notes

• 1

  Accuracy Depends on FTP

  Ensure your FTP value is current and accurate for the most meaningful TSS calculations.

• 2

  Training Load Management

  Use TSS to track and manage your training load over time to prevent overtraining and optimize performance.

• 3

  Individual Variation

  TSS impact varies between individuals based on fitness level and recovery capacity.

• Training Goals and Progress

  Use Training Stress Score (TSS) to track progress and avoid overtraining. Regular monitoring of your weekly TSS helps maintain an appropriate training load based on your fitness level.

Whether you're planning training sessions or analyzing past rides, the Training Stress Score (TSS) calculation provides valuable insights into your overall training load. By monitoring your training stress consistently, you can optimize your training goals while maintaining a healthy balance between stress and recovery.

Use this calculator to track your training load and ensure you're maintaining an appropriate balance between stress and recovery in your cycling training program.