weekly tss score

[Jakkals.]

TSS: 579

IF: 87

decent IF.

[J Wakefield]

TSS: 579

IF: 87

 

Can I ask how many hours were done this week?

[awesme]

John

 

Coming off 3 weeks of sick (as I'm sure Ben would have mentioned)... did my first hour back on trainer yesterday, can see the difference, for same exercise avg HR was 150, now 168... eish... got lots of work starting next week.

Doing another hour tomorrow, then a ride on Friday and a Race open Sunday.

 

G

 

Can I ask how many hours were done this week?

[fanievb]

Can I ask how many hours were done this week?

 

just under 8 hours

 

[awesme]

... how do you calculate your weekly IF,

 

simply a add IF,s for workouts together and divide by number of workouts ?

 

 

and whats a desired avg IF for a workouts/week, 

 

We also saying/expecting starting avg IF number for week 1 and then a ramp up over 3 weeks, with a drop the 4th week, normal 3+1 

 

G

[fanievb]

... how do you calculate your weekly IF,

 

simply a add IF,s for workouts together and divide by number of workouts ?

 

 

and whats a desired avg IF for a workouts/week, 

 

We also saying/expecting starting avg IF number for week 1 and then a ramp up over 3 weeks, with a drop the 4th week, normal 3+1 

 

G

IF is the avg for the week yes

 

 

 

 

Intensity Factor® (IF®)

Although normalized power is a better measure of training intensity than average power, it does not take into account differences in fitness within or between individuals. TrainingPeaks therefore also calculates an Intensity Factor (IF) for every workout or time range analyzed. IF is simply the ratio of the normalized power as described above to your threshold power. For example, if your normalized power for a long training ride done early in the year is 210 W and your threshold power at the time is 280 W, then the IF for that workout would be 0.75. However, if you did that same exact ride later in the year after your threshold power had risen to 300 W, then the IF would be lower, i.e., 0.70. IF therefore provides a valid and convenient way of comparing the relative intensity of a training session or race either within or between riders, taking into account changes or differences in threshold power. Typical IF values for various training sessions or races are as follows:

Typical IF values for various training sessions or races are as follows:

• Less than 0.75 recovery rides
• 0.75-0.85 endurance-paced training rides
• 0.85-0.95 tempo rides, aerobic and anaerobic interval workouts (work and rest periods combined), longer (>2.5 h) road races
• 0.95-1.05 lactate threshold intervals (work period only), shorter (<2.5 h) road races, criteriums, circuit races, longer (e.g., 40 km) TTs
• 1.05-1.15 shorter (e.g., 15 km) TTs, track points race
• Greater than 1.15 prologue TT, track pursuit, track miss-and-out

Note that one particularly useful application of IF is to check for changes in threshold power – specifically, an IF of more than 1.05 for a race that is approximately 1 hour in duration is often a sign that the rider’s threshold power is actually greater than that presently entered into the program. Thus, by simply examining a rider’s IF for various events during the course of a season, increases or decreases in threshold power can often be revealed without the need for frequent formal testing.

 

https://www.trainingpeaks.com/blog/normalized-power-intensity-factor-training-stress/

[awesme]

Hi

 

Think my question was misunderstood.

 

I know how to calculate IF, I'm asking (because of chats with Ben from S2S) 

he mentioned avg IF/week. I'm assuming thats simply calculated as add IF's together for the week and then divide by number of workouts, giving a avg IF for the week.

 

 

G

 

IF is the avg for the week yes

 

[andydude]

 

 

... how do you calculate your weekly IF,

 

simply a add IF,s for workouts together and divide by number of workouts ?

 

 

and whats a desired avg IF for a workouts/week,

 

We also saying/expecting starting avg IF number for week 1 and then a ramp up over 3 weeks, with a drop the 4th week, normal 3+1

 

G

If I can try with my opinion.. I assume you know what the IF is, so for the week you should use a weighted average. You can't just add workouts together, because some might be 1 hour and some 3.

 

So I weight by time. For example 1h at 0.80 IF plus 3 hours at 0.60 IF would be (0.80 x 1h + 0.60 x 3h) ÷ 4h total = 0.65 IF.

 

If you only average by workout your average IF would've been 0.70.

 

The IF is a bit difficult to plan for because how exercise is structured. For example, I can do a crazy VO2 max exercise but which includes slow warm uo, rest in between sets and cool down. For 1 hour my IF might only be 0.7 or even lower. But the stress would be large!

 

Rather plan on time and use IF as an extra factor.

[fanievb]

Hi

 

Think my question was misunderstood.

 

I know how to calculate IF, I'm asking (because of chats with Ben from S2S) 

he mentioned avg IF/week. I'm assuming thats simply calculated as add IF's together for the week and then divide by number of workouts, giving a avg IF for the week.

 

 

G

 

sorry that's what I meant, to calculate weekly IF = avg of daily IF Values for the week

 

the article explains the IF values so you can use that to determine required IF during specific training phases i.e. build or recovery.

[awesme]

and thus my question, how does S2S calculate and look at avg IF for a week.

 

there is multiple ways to calc it and look/consider them.

 

as you rightly say you can do some VO2MAX for 2 min with 1 hour of ride before and after which will pull the workout IF way down or we can do a Sweet sport for a hour with hardly any ramp up or down, with a much higher IF...

 

G

 

If I can try with my opinion.. I assume you know what the IF is, so for the week you should use a weighted average. You can't just add workouts together, because some might be 1 hour and some 3.

So I weight by time. For example 1h at 0.80 IF plus 3 hours at 0.60 IF would be (0.80 x 1h + 0.60 x 3h) ÷ 4h total = 0.65 IF.

If you only average by workout your average IF would've been 0.70.

The IF is a bit difficult to plan for because how exercise is structured. For example, I can do a crazy VO2 max exercise but which includes slow warm uo, rest in between sets and cool down. For 1 hour my IF might only be 0.7 or even lower. But the stress would be large!

Rather plan on time and use IF as an extra factor.

[awesme]

agree, the individual IF's can be mapped to the type of workout you want to do...

 

I'm wondering if the coaches mix and match workouts with different IF's with a desired avg IF for the week in mind in the back of their minds, and if they ramp this weekly achieved IF up over the 3+1 week blocks.

 

G

 

sorry that's what I meant, to calculate weekly IF = avg of daily IF Values for the week

the article explains the IF values so you can use that to determine required IF during specific training phases i.e. build or recovery.

[awesme]

@John

 

Could be a interesting topic for the next Science 2 Sport podcast...

 

G

[andydude]

and thus my question, how does S2S calculate and look at avg IF for a week.

 

there is multiple ways to calc it and look/consider them.

 

as you rightly say you can do some VO2MAX for 2 min with 1 hour of ride before and after which will pull the workout IF way down or we can do a Sweet sport for a hour with hardly any ramp up or down, with a much higher IF...

 

G

I think there is only one way to calculate it. Using weighted time average. Weighting by workout doesn't make sense in my opinion as per the example given.

 

What program/software does S2S use? And it's probably a question for them.

[fanievb]

If I can try with my opinion.. I assume you know what the IF is, so for the week you should use a weighted average. You can't just add workouts together, because some might be 1 hour and some 3.

 

So I weight by time. For example 1h at 0.80 IF plus 3 hours at 0.60 IF would be (0.80 x 1h + 0.60 x 3h) ÷ 4h total = 0.65 IF.

 

If you only average by workout your average IF would've been 0.70.

 

The IF is a bit difficult to plan for because how exercise is structured. For example, I can do a crazy VO2 max exercise but which includes slow warm uo, rest in between sets and cool down. For 1 hour my IF might only be 0.7 or even lower. But the stress would be large!

 

Rather plan on time and use IF as an extra factor.

 

i think i've been doing it wrong then

 

[andydude]

i think i've been doing it wrong then

 

You use TSS corrrect? TSS is a time weighted average of your workout. Since it's already time weighted you can just add for the week. IF is a percentage so you have to take the time into account extra.

[awesme]

and we have John here that can comment on the S2S

 

G

 

I think there is only one way to calculate it. Using weighted time average. Weighting by workout doesn't make sense in my opinion as per the example given.

What program/software does S2S use? And it's probably a question for them.