![]() Optimal racing conditions not only depend on TSB though but also on CTL and you should be careful not to have a rate of change in ATL or CTL too important too quickly for your body to adapt. Positive TSB is obtained by having quite a lot of training in the long term (last 6 weeks for instance) and slightly less in the last week (tapering). This leads to the following definitions starting from yesterday's values (as the exponential falls to zero quite rapidly, the time point at which the 0 reference of both values is set is not important as long as enough data is present):įor racing, the optimal TSB is close to 0 (from slightly negative values up to +20, depending on individuals). The time constants are however different to include short term load (7 days by default) into fatigue and long term load (42 days) into fitness. Training Load: Fatigue and Fitnessįatigue (ATL) and fitness (CTL) use the same definition of an exponential change towards the actual TSS per day. The difference of the two being the "form" or training stress balance (TSB). This chart plots the chronic training load (CTL, representing "fitness") and the acute training load (ATL, representing "fatigue"). This is generally done in the form of a performance management chart (PMC, for this site). To plan the season and track your fatigue and fitness, it is possible to use these values of load (TSS) and plot them as a function of time. Typical values are (see and below for CTL): TSS/CTL < 0.75 Easy workout 0.75 < TSS/CTL < 1.25 Moderate workout 1.25 < TSS/CTL < 1.5 Hard workout Performance Management Chart Which implies that a TSS of 100 is equivalent to an hour at FTP. This average encompasses the inertia in the body lactate system that does not respond immediately. Calculate a stream of instantaneous NP from the power stream averaged on the last 30 seconds. ![]() Evaluate the power stream if it does not exist.Therefore, 3record makes the intermediate step of going to power to calculate the normalized power and comes back to NP in terms of pace afterwards, with the normalized pace corresponding then to the constant pace you should have gone on flat terrain to produce the same effort.įollowing the original algorithm from Coggan, the NP is calculated in the following steps: In running for instance, the pace or velocity stream is often available but it is not used directly for the calculation of NP as the power that you had to develop to go at this pace is largely dependent on conditions (especially on slope but also on acceleration or deceleration). This stream can be directly available and used in case you have a power meter but can also be estimated otherwise from speed and slope (see power estimation). Normalized Power (NP) is calculated starting from a power stream as a function of time. Then, from it and your FTP, it can deduce a relative intensity or intensity factor which combined to the duration yields the training load, also called training stress score. It will first calculate a normalized pace or power for your activity. Refer to for more details.įrom this FTP and your actual output level during the activity, 3record can calculate the metrics below introduced by Coggan in. In order to know your FTP, you have to know the constant level you can maintain for 1 hour (which is your FTP by definition) or you can test it on 20 minutes and correct the value obtained by dividing it by 1.05 (as the duration is shorter, your output is about 5% higher). This should in theory match more or less the activity intensity at which you are at your lactate threshold (LT). FTP is defined as the pace (for swim and run) or the power (bike or other) you can keep constant on an effort of about an hour. To normalize the difficulty of any activity against your abilities, 3record uses the functional threshold pace or power (FTP). 3record definitions are conceptually equivalent but may slightly differ in implementation details NP also sometimes refer to Normalized Pace (called Normalized Graded Pace in TrainingPeaks or Grade Adjusted Pace in Strava). Note: NP / Normalized Power, IF / Intensity Factor, TSS / Training Stress Score are claimed trademarks by Peaksware LLC and were first used commercially in their WKO+ software, even though their definitions where discussed by Allen and other on the Wattage group ( ) before the creation of this software. ![]() Training zones are defined as follow as a function of the Lactate Threshold Heart Rate (LTHR) in bpm, or of the FTP (see the corresponding paragraph) in respectively s/100m for swimming, s/km for running, and watts for biking or other activities.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |