sad times eh was 111 pre accident which dropped to 5 quickly got back to mid 30s after i got back on but motivation, mood, kids, life has killed me since, what i can see in the pattern, is that my riding in 2014 contained a lot more intervals (strava kom chasing) and However, this latest update means the Fitness/Freshness chart can also be based on 'Suffer Score', generated by Strava . Search the forum using the power of Google. Ciclismo Virginia Beach, VA. Tri-Power was originally formed in 1988 by a group of seven enthusiastic triathletes. Now, lets move forward.I want to build my aerobic capacity. I was at 0 TSB and exhausted!!! Strava "Fitness & Freshness", Helpful or a gimmick. One downside of the Fitness/Freshness chart is that it needs at least 42 days of data before it will give accurate results. about 90, was at 100 while I was racing this summer. I was hoping to find someone on here with a score over 200 because I just wonder if it's possible. Fitness: 45 (I feel fitter than when I started) Fatigue: 80 (def feeling fatigued right now) Form -35 (seems to be just one less the other, I guess zero is the sweetspot) Posted 5 years ago beej. Fitness Score 40-80:You regularly train, maybe up to 4-5 days a week. Running, riding, swimming, skiing, indoor rowing - anything you upload while using a heart rate monitor will work with Relative Effort and tell you how tough your activity was on a leveled playing field. You can, of course, score more than 100 but the maximum score you can achieve per hour is 100. A daily long commute helps, and in general your fitness is such that even long 60min efforts at 80-90% heart rate are still something you can routinely recover from. It was later applied to cycling by Dr Andy Coggan. Please feel free to leave any comments or thoughts about the content of this article! Accuracy is important if you are going to use TSS or CTL. Still, first year of training with a power meter and turbo so expecting big things as opposed to my usual ride whatever I want approach to training. Of course everyone wants to know a rough chart of where fitness scores break out. Lets see what happens when I do a bunch more base mile riding to build my aerobic fitness. For example, if you were to do a short time trial, say five miles, you might be riding for anywhere between ten and 15 minutes. Having your own record of your yearly CTL seasonality is actually quite helpful to see what approximate load you carried in your best (and worst) years. Athletes often think that when the CTL is falling, their fitness is falling. (New annually renewing membership only. Related Post: Complete Guide to Polarized Cycling Training. By using this website, you agree to our use of cookies. I went ham on training and really was just trying to see how much my body could take in terms of training load. Since Fitness is specific to you and your own accumulation of training, the number isnt meant or able to be compared to others Fitness scores. Even if they are doing similar training today, you have an idea of where they have been. Some of our partners may process your data as a part of their legitimate business interest without asking for consent. Im actually TIRED! Initially, this sounded like a great feature, however, they've dec. Fitness Score 80-120:You take training seriously. I could go to a gym and tone up, get a six pack , and be considered fit but yet find climbing hills on a bike a real struggle (I know a few just like this. What's your strava fitness score? Below your graph, you will see important information about the activities that contributed to your Fitness values, as well as the Training Impulse. For the first ride in our example, the weighted average would be 150 watts, whereas for the second ride the weighted average would be 192 watts. The graph tracks three variables over time: Form is what were all aiming for come the day of an event and represents how good you will or, rather, how good you can be on the bike during that sportive or race. What's New Now powered by Strava, this updated third edition of The Time-Crunched Cyclist training program taps into the most popular cycling social network to help cyclists get fired up to crush their workouts, one segment . For me:-, 2014 53 from a rest month (october) of 12 After that the rating even out as it my standard cadence would be one or two days off (resulting in -2) and then a day of riding (+1 to +3). 112, Im fit!! Create an account to follow your favorite communities and start taking part in conversations. Pr- Pr- Premium Bad news: the Fitness and Freshness chart is a 'Premium' feature within Strava (not an affiliate link, sadly). TP implementation is use by basically everyone in the sport using power whereas PhysFarm is HRM. Free Member. I started paying for Strava this year and noticed this fun graph that looked like I was really increasing my fitness over the past couple years, good news Ill take it! Unfortunately for many users, the chart is available only with a Strava subscription. As you get fitter your heart rate is lower for a given intensity, so if your score in December for the club run was 200 but by March its down to 180 then you know youve had a good winter, though its worth bearing in mind there are various other factors that can affect your score. It comes in a variety of colors and resembles an analog watch. This final chart shows just a power based fitness chart. But how does Strava calculate fitness and fatigue in order to plot your form? However, a 65-80% would be considered a good tempo ride. There is some baseline level of activity that you regularly log, possibly a daily commute. Advertising, commercial: sales [at] road.cc The concepts apply to any measure of training stress. So I want to show you this is another Performance Manger chart that they have in WKO5, I think that color coding is really beneficial. Quite brilliant and gutsy from Tom. But what exactly is a Suffer Score and how is itcalculated? I am having this problem too. Peak for me was 60. READ: Why angular momentum of electron is quantized? But back to chart above, what happens is here, I want to highlight this. Currently my power at VO2Max is 461W, around 25W less than race season. 102. jifdave. Read how V02 max measures up against the Strava Fitness Score. Strava form or peaking is the score you may see that tends to go up quickly after a couple of intense or hard days. 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. It could help you work out if youre fit, knackered or pulsating with athletic vim (to). A score between 30 - 38 is considered average to above average cardio fitness. Respond with your thoughts in the comments or reach out to me directly! Therefore, if you did a very gentle two-hour ride you might actually accumulate as many Suffer Score points as you did in the time trial. Proper all rounder. As indicated by Strava Support, While this type of fitness and freshness chart is popular among endurance athletes it can be difficult to understand at first. A good tempo ride would be between 65 and 80 percent. Using the Power Curve graph in conjunction with the Fitness/Freshness chartgives you valuable information about how much training you have been doing and how good your current power outputs are. For the most part these tests all approximate the same thing, but their methods are different. I got mine up to just over 70 before the Kielder 101 in September, which was after a winter of training and a summer of short course XC racing. When I provide free power file analyses for athletes, many people NEVER take a rest week. 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. The fitness delta next to the score will show you how your fitness has changed over the last week. That makes Garmin's entry-level smartwatch my top pick for a first fitness tracker, especially since it doesn't look particularly sporty. Mines 48 and it's double what it was 6 months ago! power calced in strava (based on body and bike weight) and calculate your own TSS. If you're new please join in and if you have questions pop them below and the forum regulars will answer as best we can. Even your fastest 5k run, at near max heart rate, is going to fall short of the relative effort of a long run. Powered by Discourse, best viewed with JavaScript enabled. Said differently, while Ive accumulated a lot of Chronic Training Load, OR FITNESS, I am NOT RACE READY and not RACE FIT. This is where the Weighted Average Power comes in. So, $50-$150 more, depending on the upgrade. We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. Strava Premium Beacon works best when you are trying to share a specific activity, like tracking a marathon on race day, in which you can not rely on the race day timing services to provide accurate data. Finally, consider that being in form or peaking is not the same as being fatigued. It is absolutely trash. When you do this, youll see the column with the blue arrow. Once you have this data is place you can begin to track it to see how your form varies according to different levels of training and result. Strava then associates a value (or co-efficient) to each zone the higher the zone, the higher the value, and this value represents how many Suffer Score points you will score for one minute in that zone. People see their CTL falling, which should and they say I'm losing fitness, I'm not as fit. So it is not something that you can do everyday, but dont expect to get a huge impact from short efforts. However, Suffer Score does have its limitations. Please enter your email so we can keep you updated with news, features and the latest offers. From October to Late December I was just riding for fun and lifting in the gym a lot. Read our full Privacy Policy as well as Terms & Conditions. It bumps up on long runs, it appears, then goes back down. Tripower Cycling Club. If you would like to change your settings or withdraw consent at any time, the link to do so is in our privacy policy accessible from our home page.. FTP is the same as October at 265 so I havent lost the power over winter despite lack of training. The article then gets reviewed by a more senior editorial member. I do feel good and I can complete all my training rides at 100%, but am I really losing fitness just because i am not doing 5-6 harder rides a week? Copyright OptimistMinds 2023 | All Rights Reserved. Also, if you are doing workouts that are not tracked in Strava there is noway to account for that impact. A few blistering attacks from someone with similar caliber of riding (cat 1-2 or a strong Cat 3) with only a fitness of 80, but who has been training interval specific efforts, has time at 95% VO2Max or higher, has done ANY tabata type workouts, or hit race specific efforts, would drop me like a hammer! Its down a bit these last couple weeks. The article claims that a typical fit cyclist might be able to crank out 250 to 300 watts as an average for a 20 minute FTP (functional threshold point) test, while the pros usually average 400 watts. It's still not as precise as having a physical bezel that clicks into place, especially if you have wet or sweaty hands which seems inevitable if you're . What is a good BPM for my age? Take the full rest week!!! For example, if you do the same ride every week then as you get fitter you should see the Suffer Score start to come down. 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. rubbish uphill, downhill 'balast' make me fast. 19 Likes, 4 Comments - Jacques Markram (@jacques_markram) on Instagram: "That's a wrap for fitness and a pretty good effort for 2022! This Bicycling article examines the Strava results of a bunch of pro riders who have uploaded their rides and made them public. What is a good fitness level on Strava? Also, How do I work out my Fitness age? At its heart is a. Taking a rider who uses a heart rate monitor as an example, Strava creates a weighted average of these Suffer Scores over the 42-day period. 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. Finally, you will see the Fitness plots that data across time to show you the accumulation of your training. The Fitness and Freshness feature on Strava enables you to track your levels of fitness, fatigue and form over time, and it presents this data in a graph. Have you noticed, theres almost ALWAYS very little zone 1? 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. At the Consummate Athlete, the goal is simple: help people lead their best active, adventurous lives through coaching, videos, podcasts, articles, and events. Even with all of the above training, the big spikes in Strava Fitness score all correlate to the hardest efforts on long races. You may be well rested and ready to start ramping up. Perhaps since its getting colder out and Im riding a bit less that influences the number. You also may have a handful of big efforts, races or long rides/runs, in the recent past. I like the freshness going up, but not the fitness going down anyone have any non science info to back this up?? To calculate your fitness all of the rides you have done in the last 42 days are used, its therefore vital that you log all of your rides, and use either a heart rate monitor or power meter to capture the relevant data. In this example, we'll assume the athlete has a CTL of 50. 65-80 per cent would be a good tempo ride. Cardio fitness measures how well your body can perform a rhythmic, dynamic activity at a moderate to high intensity for extended periods of time. If you would like to change your settings or withdraw consent at any time, the link to do so is in our privacy policy accessible from our home page.. Moreover, you will notice how training is not meant to be linear but a cycle with its peaks or valleys. Downhill fitness is another matter. However, remember that the score is entirely relative to you and your workout data. Fitness is a complicated concept to grasp since it may be interpreted in different ways. The average VO2 Max or cardio fitness score for untrained healthy men is around 37.9; for untrained healthy women, the VO2 Max is 27.6 across all age groups. If you arent into reading, check out the first video below instead, it is a transcription of this blog post. Many often ask: Is CTL a good measure of fitness? While it can be used as a general fitness guide, it is not meant to be utilized as race readiness. The fitness score impact of that single run (an 18+ mile, nearly 3 hour run) was +9 Fitness Score. Came to the realization that its shit. But with the rollout, Strava is creating a more feature . The Fitness and Freshness graph is a tool that anyone looking to peak for an event should be using. Learn More, Seven of the best winter training camp destinations, Zwift users rejoice! Also, we will discuss how it is calculated and more specifically about the measurements for Fitness and Freshness. The officer apologised for not letting me know sooner about the careless driving charge and that I'd Editorial, general: info [at] road.cc I do a 20 hour week, 18 and a half on the bike. The fitness score has been a good way to follow a rough "center mass" of my fitness improvements. Some perform better when a little fatigued, others perform better when very fresh. You are no couch potato, but can increase regular activity (or tracked regular activity). Strava has some good data to have Grade Adjusted Pace but if you run the same course on two different days and one you are slogging through mud, slipping in the rain, and sweating profusely because of high temperatures and humidity the total time and HR might be significantly different than on a cool day on hard packed dirt. Mines currently 50, rose to 69 during mid summer last year but then I started on 37, so expecting a lot higher this year. But, how is it calculated? Check out how one workout stacks up to the last or how strenuous it was compared to a totally different sport. Tripower Cycling Club. As a result, Weighted Average Power provides a much better estimate as to how hard a ride was than average power alone. Your score is entirely relative to you. As you may know, once you have created your account in Strava, you will have access to your Fitness chart. 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. GPS Mode: Up to 24 hours. If you do have a single race, this might be the time to sign up for a trial version of Premium and test out the feature just for the event. How High Should my CTL or Fitness Score Be? Although the formula to calculate Training Load is actually quite complicated, the easiest way to imagine a Training Load score is if you mark your ride on effort between one and ten and then multiple that by how many hours your rode. With sponsorship from Contel Cellular and Conte's Bicycle and Fitness, Tri-Power . A good fitness score is dependent on how much you are tracking within Strava. If you use a power meter then, along with Weighted Average Power, youll also see two other figures when you upload your ride to Strava: Intensity and Training Load. My Ultimate Commuter, rebuilding her at the moment, everything external. By accepting all cookies, you agree to our use of cookies to deliver and maintain our services and site, improve the quality of Reddit, personalize Reddit content and advertising, and measure the effectiveness of advertising. Big gym freaks, but cant cope with some big hill rides). Finally, you can see that races are marked in red to facilitate the analysis of your fitness level over longer periods of time. Once I got up toward 190+ CTL, I was clearly doing a ton of training. I'm in week 11 out of 18 doing 55 miles this week. This is assuming you are coming into the week very fresh, and for the most part have been under reporting your training in Strava. I have never made it passed 40. That said, Suffer Score canstill be a usefulway to track your training. For instance. You are likely to have a regular training plan including hard efforts and on a regular basis are logging efforts that are 60-90 minutes and likely have at least a once per week activity that is substantially longer. DURABLE DESIGN: Rated IP68 - dustproof and waterproof construction can be submerged up to 1.5 meters for 30 minutes making the Rhythm+2.0 waterproof and sweatproof for your toughest workouts. I'm about 300km a week. 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. Originally conceived before the 2023 UCI World Championships were POC Omne Lite and Ultra helmets, Pole Voima ID, Bell Full-10 helmet, Cane Creek ILG2 shocks, and Focus Jam/Sam 2s. Of course, that bit may be obvious, but what isnt obvious is why you might go out with a friend on the same ride and come home with different Suffer Scores. Privacy Policy. Both your fitness and freshness are then givenscores and, as weve already covered, form is calculated as fitness minus fatigue. Your cardio fitness score is determined by your resting heart rate, age, sex, weight, and other personal information. I have never made it passed 40. It isnt perfect but the idea is that if you increase this weeks load (7-day average) over the chronic there is an increased risk of injury. Intensity can be used to see if you are riding easily enough on your easy days and hard enough on the hard days. You can contact us online, view our testimonials, or learn more about our training programs and team members. By accepting all cookies, you agree to our use of cookies to deliver and maintain our services and site, improve the quality of Reddit, personalize Reddit content and advertising, and measure the effectiveness of advertising. For example, I completely discount my Strava "Fitness" score. Since I've been doing weekly long runs, you can see an obvious pattern. The console works with two AAA batteries that aren't included in the package. We and our partners use cookies to Store and/or access information on a device. Ive just found Im sailing up climbs these days. Under this simplistic model, fitness minus fatigue equals form (i.e. This is one of the first things I check with new athletes (who have any data) because it gives you an idea. Doesn't look that pretty, cable tied, very practical. Training Load well come on to but first Intensity. This is a really interesting addition that they've added where they call the green portion a plateau. 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. Each major fitness tracker device or training tracking system seems to have its own rating for an overall fitness level. Or, Get Faster! With a few months of dedicated single sport design, its possible to get to a fitness score of 40-50. The graph, found under the Training tab for premium users, plots the Suffer Score and/or Training Load of each ride you do, depending on whether you use a heart rate monitor or power meter you need to use one of the two, or both for maximum accuracy. ( 2 ). Read how it compares to Strava fitness score and other train load measures, Read how V02 max measures up against the Strava Fitness Score, Comparing Wetsuit vs. Strava's Fitness Score ceiling is infinite, according to their support docs, which also point out that it's only relevant to you and isn't comparable between athletes: https://support.strava.com/hc/en-us/articles/360032451811-Fitness What's the highest number my Fitness score could be? So far this year I've run 1,160 miles, biked 157 and done a lot of cross training. You've become a Strava premium subscriber and you've come across the Fitness & Freshness chart (the FF chart). 50-65 per cent would be an endurance ride. Athletes can use it as a motivational tool to motivate themselves to put in more effort. Read how it compares to Strava fitness score and other train load measures. RoadCyclingUK readers canenjoy 30 days of Strava Premium for free, just click here to start your trial. Posted: (3 days ago) Strava - Fitness and Freshness. Again this will only be an estimate, because many other variables (terrain, wind, etc) are not accounted for in this method. 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. If you dont want to subscribe, please turn your ad blocker off. But remember that overtraining is not a good thing and you could actually get hurt or injured if your body is not used to the training level. Hi All, It can help reflect that your increased training time or effort or focus is increasing your normal day. where is Fitness or Fatigue on day t and for Fitness or Rockport Walk Test. Well, lets start by adding that Fitness and Freshness can help track your levels of Fitness, Fatigue and Form over time. Besides fighting for position on segment leaderboards, Strava has a number of metrics and analysis tools available that, if you know how to use them (and thats the key), will help you improve as a rider. 15 hours a week for 120+. This is now through July, and I come up to this race. And, honestly, I'd say I . Cat 1-2s should be at 90 or more, and World Tour Pros often exceed 150. I have 85% tempo or close by, and less than 5% at 85% of VOMax (FTP), so Im not going hard. Then when you go to taper, you're not going to be faster; you would have been better off just doing a normal build and riding with the fitness that you've had. I've decided and bought a '21 Revolt which is nigh on identical in stack and reach to the Defy, only differences being a slacker front end and Well if you ever go to Chesterfield you will be called "youth" however old you are. However, we can simply understand fitness as an accumulation of training. the unofficial home of Strava on Reddit - your place to post about, chat about and discuss all things Strava! I'm going to be at -8 TSB. Look up Banister impulse-response model. I never get my freshness much above single figures though daily commuting doesnt seem to allow for much recovery in the algorithm, even if it is at a ridiculously slow pace. weeks off and then hit the pool and gym again to build up. The explanation lies in how the Suffer Score is calculated its personal to you as a rider and is based on your heart rate during a ride.