With sponsorship from Contel Cellular and Conte's Bicycle and Fitness, Tri-Power . Now its around 40ish. When the purple dips below the blue, youre getting rest. How High Should my CTL or Fitness Score Be? Todd. Fitness (Chronic Training Load, or CTL) Fitness is calculated by taking an exponentially weighted average of the Training Stress Score (TSS) over the previous 42 days, and reflects the training you have done over the last 3 months. Below your graph, you will see important information about the activities that contributed to your Fitness values, as well as the Training Impulse. Also, wear your tracker or watch to sleep for a better resting heart rate estimate. Came into last year much higher as I did the rapha 500 and the winter gorricks. BTW: some of y'all's numbers are amazing. 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. This was at nearly max heart rate, with 95% of the run spent at 90+% max heart rate. 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. Comparing to others is very tough, as anyone who is doing longer and more frequent workouts will inherently have an advantage. Before you go, check out our book. Strava Fitness Score & CTL - What Cyclists Need To Know | EVOQ.BIKE So far this year I've run 1,160 miles, biked 157 and done a lot of cross training. It bumps up on long runs, it appears, then goes back down. But you saw what I just did, all that you're telling me that I'm don't have a ton of riding in my legs? Press J to jump to the feed. Whats your HM or Marathon PR? Therefore, if you are using a power meter then the Fitness and Freshness graph will be using Training Load scores rather than Suffer Scores. As a result, if you want to track your progress over time it will need a concerted effort to ensure every training session goes online for a minimum of six weeks. Strava models this as the difference between your Fitness Score and your Fatigue Score. I also feel like it drops when I don't use a heart rate monitor. What I did was switch it to only power seems to be somewhat similar to training peaks. Strava fitness scores are a source of pride for many Strava users. Fitness and Freshness - Are You Overtraining - SMART Bike Trainers A different way of showing that I didnt have much intensity is looking at the percentage of work above 85% vo2max. Respond with your thoughts in the comments or reach out to me directly! With sponsorship from Contel Cellular and Conte's Bicycle and Fitness, Tri-Power . Accuracy is important if you are going to use TSS or CTL. Instead, it tends to happen when you are fit. Best Cycling Website, BikeBiz Awards 2018, in: Car crashes into building - please post your Local news stories, in: Has cycling become F1? 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. Viewing your Fitness Graph whats a good strava fitness score You are fit, but need to maintain good habits. theres almost ALWAYS very little zone 1. 116 currently but I have yet to go for my tempo run today. The body needs the physiological and mechanical rest! 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. 3 Month Base Period for Off-Road - Gravel, MTB and Cyclocross. It can help reflect that your increased training time or effort or focus is increasing your normal day. As you can see from the graph from WKO4, the Blue line is Fitness, the Purple line is Fatigue, and the Yellow line is Form. It started with the cycling community but it's now even more popular with runners. id take the score with a big grain of salt, if someone overestimates their FTP its going to be very hard to raise their fitness, I'm at 120. Fitness measures your accumulated training and rest, so its ceiling is infinite. Since I've been doing weekly long runs, you can see an obvious pattern. What is a good fitness score? Unfortunately for many users, the chart is available only with a Strava subscription. They just ride and ride and ride. What are the Fatigue, Fitness, Form Numbers in Training Peaks? On the website under fitness and freshness you can switch what they base it on. So don't be hard on yourself when you're like, Why are my numbers all screwed up, you might have just went through a big build, or there might have been something else that happened. Surely youve both done exactly the same ride? I don't remember you ever resting that much. And this is why things can be very deceiving. A form score less than zero suggests the opposite. Tried to use this metric. Your score is entirely relative to you. Do you need strava summit to get the fitness score? What this means is the formula gives more recent. How High Should my CTL or 'Fitness Score' Be? I noticed my fitness is decreasing every day according to Strava, and my freshness is increasing. Manage Settings Big gym freaks, but cant cope with some big hill rides). Ive emailed strava, will report back if i hear anything from them. That is a ton of riding and because I drove my CTL so high before, I'm not really seeing big negative TSB numbers. As a rule of thumb: Training Load is very similar to Suffer Score, however, instead of being calculated based on heart rate, it is based on power. As your power goes up, the amount of effort it takes to sustain that power goes up by an even greater amount. Youre working on fitness. Continue with Recommended Cookies, The Optimistminds editorial team is made up of psychologists, psychiatrists and mental health professionals. Finally, you can see that races are marked in red to facilitate the analysis of your fitness level over longer periods of time. The runs included multiple long efforts (12+ miles, including 5+ miles of marathon pace running), an interval session each week, and a 30-40 minute tempo effort. 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. Went for a bike ride earlier today. Read on to see what Im talking about. Currently at 77, peaked at 90. Weve noticed youre using an ad blocker. While cardio exercise is great for burning calories and helping with healthy weight balance, it also improves your cardiovascular fitness. You can see loads of endurance and tempo, one day of a threshold effort (yellow), and some zone 5, but not much. Looking through the times, the first rider to climb the Tourmalet at less than 250 watts in the 75-84kg category did the climb in 1h 10m 27s. I am having this problem too. Once you can, you can select the Training icon in the lower right-hand corner of your app and tap anywhere on the Fitness preview to open your chart data. When the purple climbs for a while, youre NOT resting, and while youre building Fitness, dont forget that you are ALSO getting TIRED (yellow). To view the purposes they believe they have legitimate interest for, or to object to this data processing use the vendor list link below. 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. 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? How do I increase my fitness on Strava? - AdvertisingRow.com 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. There is some baseline level of activity that you regularly log, possibly a daily commute. Even your fastest 5k run, at near max heart rate, is going to fall short of the relative effort of a long run. Even with all of the above training, the big spikes in Strava Fitness score all correlate to the hardest efforts on long races. 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. This is a recipe for being overtrained, plateauing, a combination of both, and less than your best riding performance. I have never made it passed 40. Tel 01225 588855. I am now way fitter and stronger than I ever was before. The more time you spend going full gas and the longer the activity, the higher the suffer score. 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. 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. 50-65 per cent would be an endurance ride. 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. Once you attach your power meter it rates fitness and freshness off of relative effort and power. What is A "Good" Strava Fitness Score? My Thoughts From - reddit what is a good strava fitness score. As we have discussed how Strava measures Fitness, we have also discussed how it can become a very subjective concept that can mean and encompass many things. what's a good strava fitness score But, how is it calculated? 54 right now, but it doesn't seem to reflect my actual fitness at all. Your subscription will help us to do more. Strava is the go-to fitness app for competitive types, but the company needs to do more to address privacy and security concerns. In general, the overall numbers arent as important as general trends.. 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. By the end of October, my numbers will be more normal. This allows you to see if your power outputs are improving or if things are heading in the wrong direction. Free Member. As a general rule of thumb, a day with a score of less than 50% would be considered easy. 'Ultimate Metric': Strava Revamps Suffer Score With - GearJunkie 3-minute hill climb, 60-minute hill climb, etc. To be fair this comes with a fair bit of freshness impact, another number which Strava tracks. Strava released fitness tracking for mobile devices to "summit" members in September 2019. See the forest, the reason these numbers are skewed is because you just did a big build. Dont forget though that this score does not encapsulate what all of your training consists of, so do not bank a good performance on your CTL score. Strava Suffer Score vs TrainerRoad TSS - Bike Hub But the fact that strava's fitness score would immediately consider this a decrease seems like a fundamental mistake. What you can compare would be your 1 minute, 5 minute power and ftp in w/kg. The topic Strava Fitness and Freshness. is closed to new replies. Agreed. Fitness Score 120+:You have a daily routine and it includes substantial time working out, running or cycling. Tech, reviews: tech [at] road.cc And, honestly, I'd say I . Forerunner 265S Battery Life: Smartwatch Mode: Up to 15 days. Jacques Markram on Instagram: "That's a wrap for fitness and a pretty 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. This graph serves two purposes. Strava works in the Gym and it can automatically sync your indoor workouts to the app. Fitness is a complicated concept to grasp since it may be interpreted in different ways. 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")). This is assuming you are coming into the week very fresh, and for the most part have been under reporting your training in Strava. 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. Longer sessions seem to impact it much more than daily 1hr sessions, I used to do similar hours a week but mostly at the weekend and my fitness / fatigue figures were much higher. You can almost rest your finger against it as you "turn" the bezel. Last year I did just a few run streaks and little else. The model seems to be that for each day where you do not log a workout that Fitness Score will be -1. By using this website, you agree to our use of cookies. As you can see below, the mileage (SHOWN in percentages) was nearly ALL Zone 2 (light blue) and 3 (light green). Or, Get Faster! It comes in a variety of colors and resembles an analog watch. TSS doesnt account for things like Repeatability or Race Specific efforts. Tripower Cycling Club. Terms and conditions of use. TSS, or Training Stress Score, is a number that takes into account how long you trained for, and at what intensity. The first thing Strava will do is find your maximum recorded heart rate. . Conversely, if you have had an easier week then you will be fresh. For instance, if you are doing indoor cycling or spinning just connect your Strava account, and then ride or workout as usual. You have to make sure you're looking at the whole picture. YOU BUILD. These people are typically under 30 Tss/Day for CTL. jifdave. Its now 299w but according to Strava, my fitness figure is much lower, No bad thing to have a rest month. 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. Pr- Pr- Premium Bad news: the Fitness and Freshness chart is a 'Premium' feature within Strava (not an affiliate link, sadly). Treadmill Tests. what is a good strava fitness score - kuwaitvisas.com 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. 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. And then you go to a race and if it's 70. Let's have a look at Strava's Fitness and Freshness chart below: Fitness. This Bicycling article examines the Strava results of a bunch of pro riders who have uploaded their rides and made them public. 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. 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? 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. weeks off and then hit the pool and gym again to build up. Even on your days off you likely still have some effort. Take it easy and always consider taking time to recover after you have exceeded your training or workout sessions. Here is a non scientific summary of how to think about your fitness score and where it will line up, based on discussions with friends and a review of various forums and users. Youre fit. 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! So I went through this massive build, and since Ive been training a lot for over 10 years, I'm not worried about going super negative to a TSB of -50 or lower. A Coach's Guide to ATL, CTL & TSB - TrainingPeaks Samsung Galaxy Watch 5 Pro Review: Smartwatch + Fitness Watch = a Good what's a good strava fitness score 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. Elevate Free Performance Management Chart and More for Strava