To do this, insert the following: rev(sum(if(ewma(bikepower*0.0108+0.007*metric(weight),25)>0.00*athleterange(date-89,date,vo2max(meanmax(bikepower))) and ewma(bikepower*0.0108+0.007*metric(weight),25)<0.75*athleterange(date-89,date,vo2max(meanmax(bikepower))),deltatime),"week")/sum(if(ewma(bikepower,25)>=0,deltatime),"week")). At its heart is a. This is why you will notice the score goes up after a couple of days and then goes down again as you take a few days off to rest. Im averaging mid to high 90s percentages for endurance and tempo; said differently, Im not going hard at all for almost all of those months! Proper all rounder. A few weeks prior to this 18.5 mile effort I ran a personal best 5k which only same in at 74 relative effort in under 20 minutes. Finally, price is a factor. Fitness Score 20-40:You workout 2-4 days a week with moderate activity. Fitness Score 40-80:You regularly train, maybe up to 4-5 days a week. Reddit and its partners use cookies and similar technologies to provide you with a better experience. One useful application of Training Load is that it will tell you roughly how long it will take for you to recover from a ride. All material FarrellyAtkinson (F-At) Limited, Unit 7b Green Park Station BA11JB. . In that chart above, where you can see a 35 point rise in fitness score over the course of 2.5 months, the improvements corresponded to a 5-6 days a week of running as part of a 5-k training plan. Understanding Strava: six key training metrics - Road Cycling UK Even your fastest 5k run, at near max heart rate, is going to fall short of the relative effort of a long run. Cannot be used in conjunction with other offers, or when switching memberships), Contact UsPrivacyForum RulesClassifieds RulesLink RemovalNewsletter SettingsAdvertising, Viewing 22 posts - 1 through 22 (of 22 total). A form score less than zero suggests the opposite. - Singletrack World Magazine. Of course doing an all out effort everyday is a bad idea, but for the most part if you want a Fitness Score chart that goes up and to the right you will need to stick to a regular training plan that has routine hard efforts. whats a good strava fitness score Create an account to follow your favorite communities and start taking part in conversations. I have yet to see any training metric from Strava that has any meritbut that said, I have not seen or used the F&F metric. Mines currently 50, rose to 69 during mid summer last year but then I started on 37, so expecting a lot higher this year. Also, if you are doing workouts that are not tracked in Strava there is noway to account for that impact. What's a good fitness score, mine's 45 which it would seem difficult to get much above without spending a serious amount of time on If you dont want to subscribe, please turn your ad blocker off. A standard daily run of anywhere from 20-60 minutes usually only moves a fitness score by +1 and some short easy runs do not move it at all. A form score less than zero suggests the opposite. Whats a good fitness score, mines 45 which it would seem difficult to get much above without spending a serious amount of time on bike. 'Ultimate Metric': Strava Revamps Suffer Score With - GearJunkie We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. GPS Mode: Up to 24 hours. Swim Suit for Time Savings, Apple Watch & Apple Health Kit Blood Pressure, A2 SP Review The Lowest Priced High End Triathlon Bike Out There, I Hired A Triathlon Coach Heres How It Went, Get Better Flexibility The Ready State App Review, PL Hydration Review A Smart Water Bottle to Stay Hydrated, Training Peaks and Google or Apple Calendar, Apple Watch Swimming Stats Explaining SWOLF and More, How To Actually Book a Campsite at ReserveCalifornia.com, Use a Flexible Spending Account (FSA) In 2023, What to Make of Training Peaks Fitness, Fatigue, and Form. 84, I was at 95 earlier this year. Consummate Athlete. This is purely out of interest but what is the highest fitness score possible on Strava? Finally, you can see that races are marked in red to facilitate the analysis of your fitness level over longer periods of time. As many users may know already, Strava has some paid features such as Fitness & Freshness. Strava "Fitness & Freshness", Helpful or a gimmick? Roughly speaking, a positive number means you are fresh, a negative number means you are deeper into a training block, and a number around 0 means you are well adapted to the training. Conceptually speaking, fatigue can be easy to understand and we all have felt it at some point when we have reached our performance limit or have depleted our overall energy levels. We and our partners use cookies to Store and/or access information on a device. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. The revenue from adverts helps to fund our site. Weighted Average Power is a key figure that youll see at the end of each ride if you use a power meter and is very similar to what people often refer to as normalized power the metric used in Training Peaks software. After the session, I decided to do a ton of base mile riding at zone 2 and zone 3 to build up my aerobic capacity. If I was only looking at CTL metrics and not really understanding WHY the numbers were where they were, I could have dug myself into a huge hole months after a big build. Initially, this sounded like a great feature, however, they've dec. It's easier to use on the Watch 5 Pro compared to the regular Watch 5 because of the Pro's raised edge. Ideally, you have a Fitness that is at or above 70 and a Form that is close to, or above 0. CTL is a combination of duration and intensity to describe how an athlete has trained historically. This is assuming you are coming into the week very fresh, and for the most part have been under reporting your training in Strava. With a few months of dedicated single sport design, its possible to get to a fitness score of 40-50. Im happy enough with that as Im fast approaching 59. For more information, please see our I do a 20 hour week, 18 and a half on the bike. Comparing to others is very tough, as anyone who is doing longer and more frequent workouts will inherently have an advantage. 3-Minute Step Test. I feel fitter now though so I'm not sure it's worth taking much notice of. What is a good TSS score per week? Treadmill Tests. When the purple dips below the blue, youre getting rest. I was doing 15mi run/1500yd swim/40mi bike when my fitness was at that level. Cardio fitness measures how well your body can perform a rhythmic, dynamic activity at a moderate to high intensity for extended periods of time. Running 36 mi./wk, https://support.strava.com/hc/en-us/articles/216918477-Fitness-Freshness-Summit-. about 90, was at 100 while I was racing this summer. Read our full Privacy Policy as well as Terms & Conditions. Strava fitness scores are a source of pride for many Strava users. Zone 4: 85% to 95% of max Heart Rate (score is multiplied by 8) - really heavy breathing, can only do short bursts with this heart rate. If you overload too much since you dont have many career miles in your legs, you're just gonna make yourself crack; you're not gonna absorb that training. Fitness and Freshness - Are You Overtraining - SMART Bike Trainers That same run moved a Freshness from 56 to 110, and personally it was not a run that I could do on back to back days, or really even back to back weekends without ideally. Dont see +20 and just get back after it. Cardiovascular Fitness and How to Test It - Verywell Fit Moreover, having access to this information can be particularly important for some people since it can help determine your current fitness level and how you could get better. The fitness value (60) to the left of the image, illustrates how fit I am at this moment in time. Suffer Score is one of Stravas premium features andtheres something satisfying about putting your feet up at the end of a toughday in the saddle and seeing an extreme score. Because this can take into account your pace on a run or ride, as well as heart rate, it may not be uniform if you are widely varying terrain. I'm in week 11 out of 18 doing 55 miles this week. Came to the realization that its shit. You can almost rest your finger against it as you "turn" the bezel. However, we can conclude that Strava measures fitness or calculates it using your Relative Effort which is based on either your heart rate of perceived Exertion input and/or power meter data. Can you at least extend our premium subscriptions so we can play all races, until you fix the issue? In a nutshell, Stravas Suffer Score tells you how hard your ride was. Mine is hovering around 55. Suffer Score, therefore, isnt always a fair reflection of how had you went or how tired you will feel the next day, and is best used in conjunction with other Strava features. The Print+ membership where Singletrack magazine drops through your door, plus full digital access, is normally 45, now only 22.50 with the code. Theres an explanation on the chart but in summary its a stress score based on your ride history intensity and frequency measured by heart rate or power and timeI think , I think its broadly similar to CTL and TSB from TrainingPeaks, but their version so as to avoid licensing costs, http://home.trainingpeaks.com/blog/article/what-is-the-performance-management-chart. Fitness peaked at 112, and Im currently at 106, with a Fatigue at 127 (peaked at 190) and Form at -39 (peaked at -80). Strava uses a methodology of looking at the total effort expending and comparing it to your heart rate or past efforts. I feel like it assumes every effort is at your maximum - so if you do a bunch of slow jogs it drops because it acts like that's your current max pace. TrainingPeaks is a better option. Strive Score measures how much time you spend in each heart rate zone to track how hard you're working in every workoutfrom equipment, to the floor. A good fitness score is dependent on how much you are tracking within Strava. This year I'm extremely active. Use code HELLO54 when you join us as a print or digital member and your membership will be half price for the first year. Tripower Cycling Club. Help us to make it better. This will allow an athlete to be able to get a rough sense of the overall training load for one session, but it is not perfect. But the fact that strava's fitness score would immediately consider this a decrease seems like a fundamental mistake. Again because Strava's algorithm doesn't match up as well as trainingpeaks, in my experience. Here you can select the range of time presented by grape and also enable plotlines so you can easily track your Fatigue and Form. I would also like to know this. Anyone know if the numbers come out similarly? The console works with two AAA batteries that aren't included in the package. Mostly for me I can see the peaks and troughs through my trinaing and race periods, and as long as each peak is higher the last year on year I know Im working toward the right direction. Tripower Cycling Club. It would appear that the fitness and freshness is accurate as I am feeling the effects of extra freshness allowing me to ride stronger for less time per week and adding in the Gym work too with no ill effects! Privacy Policy. When the purple climbs for a while, youre NOT resting, and while youre building Fitness, dont forget that you are ALSO getting TIRED (yellow). You have to make sure you're looking at the whole picture. Your cardio fitness score is determined by your resting heart rate, age, sex, weight, and other personal information. I looked at mine and after updating my FTP form 240 (strava) to 341 (zwift) my fitness went down from 87 to 42. However, remember that the score is entirely relative to you and your workout data. Its down a bit these last couple weeks. I think my plan tops out at 59 miles. This graph serves two purposes. This will intuitively capture the building up of fitness, as well as the loss of fitness during a break. 100 TSS points from a one hour time trial will surely feel different than 100 TSS points from a two hour endurance ride. Agreed. Training Load takes into account the Weighted Average Power, your personal FTP and the Intensity score of a ride to give you a number that represents how hard a ride has been. Strava - Fitness and Freshness. - Singletrack World Magazine It is possible to calculate a total TSS number each week based on real CTL; for example, if your CTL is in the range of 40 to 50, we propose starting with 300-350 TSS per week. Now its around 40ish. With the rise in the use of power meters among club and sportive riders alongside racers, as well as accessibility of training with a heart rate monitor, Strava can also be used as a valuable tool to interpret your training rides, identify your personal strengths and weaknesses, learn how to peak for an event and avoid over training. no idea mines 8 haha, how do they measure it? what's a good strava fitness score A full on rest week is in order, and most people HATE rest weeks. I have averaged a Training Stress Score of 60, per day, for the last month. Modelling Fitness and Fatigue An exponentially weighted moving average is very easy to model, because it evolves like a Markov Process, having the following property, relating to yesterday's value and today's Training Load. Over the course of a month this level may be harder to sustain although +30-+40 in a month is not out of the question. 65-80 per cent would be a good tempo ride. 160, ultrarunner, 80-100 miles a week, when I have enough time. Lets start a conversation. The concepts apply to any measure of training stress. The same goes for Strava Fitness Scores: a good Strava Fitness Score is 65-70 for an amateur racer, or someone attending a gran fondo. What I did was switch it to only power seems to be somewhat similar to training peaks. A tough 1-hour sprint or hill session is likely to result in a fairly high TSS score, let's say 100, due to the high levels of stress induced into your muscles. Once you start racing, it's not uncommon or wrong to have CTL somewhat plateau because you really racing and recovering. So it is not something that you can do everyday, but dont expect to get a huge impact from short efforts. Fitness - Strava Support Not sure what use it is really, and then how do you define fitness? As your power goes up, the amount of effort it takes to sustain that power goes up by an even greater amount. While I like that Strava made the idea of Chronic Training Load (CTL), Acute Training Load (ATL), and Training Stress Balance (TSB) very easy to understand, there is one massive reason why you shouldnt obsess over this curve and base your overall fitness solely on this one number. I have 85% tempo or close by, and less than 5% at 85% of VOMax (FTP), so Im not going hard. My fitness hit a high of 84 but was mostly hovering in the mid 60s, which is very low for a competitive Category 1 racer. 3 Month Base Period for Off-Road - Gravel, MTB and Cyclocross. You workout 1-2 days a week but it is not at maximum capacity, especially compared to a few months/years ago (or really anything more than 45 days ago) so Strava knows you had the ability to push harder and your effort scores are trending down. This can become very useful so you can identify patterns in your training and see how your training or workouts are adding up over time. What is your Fitness score? : r/Strava - reddit Peloton Strive Score: How You Increase It? Explained - Cycling Inspire Strava is no where near training peaks in data but this has been one way I can track something. All my personal bests are from this year, higher FTP, etc. The fitness score impact of that single run (an 18+ mile, nearly 3 hour run) was +9 Fitness Score. For example, my fitness was 63ish last year. It's a measure of your short term (acute) stress relative to your long term (chronic) stress - if you have a very hard week relative to what you normally do then it'll go negative (which isn't a. TSB is the CTL minus ATL.

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