2015 graph below was longer rides there 2x 300+ km rides in there, and historic power data shows i lost some of that top end, was 240ish last year. Suffer score on Strava is based on the time you spent in various HR zones, marginally correlates to TSS. See the forest, the reason these numbers are skewed is because you just did a big build. Also, How do I work out my Fitness age? Want to take your training to the next level but don't know where to start? Also, if you are doing workouts that are not tracked in Strava there is noway to account for that impact. Many of us love to use Strava, whether its as a training diary, to plot routes, chase KOMs or have a sneaky look at what training your friends, club mates and rivals have been up to. 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.. 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. Just focusing on your CTL can really screw up your racing, it's not race readiness. Too many mince pies over Christmas? The Forerunner 265 series watches have become Garmin's lowest-priced AMOLED display endurance sports-focused watch, coming in at roughly half the price of the Garmin Epix series launched a year ago - but here with full multiband GNSS support on all Forerunner 265 units, while also adding in Training Readiness - a major Garmin endurance sports focused feature. You can, of course, score more than 100 but the maximum score you can achieve per hour is 100. Fitness peaked at 112, and Im currently at 106, with a Fatigue at 127 (peaked at 190) and Form at -39 (peaked at -80). Check out our list of top Strava add ons to maximize your fun and data insights, including other metrics to track fitness, freshness, and fatigue. For the most part you are keeping these efforts under 45 minutes and the overall speed or intensity is lower than your historical maxes. 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. From this it will calculate your individual training zones. At its heart is a. 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. Peaked at 68 in July, currently 36 after pretty much 3 months of various colds and bugs. Heres the CTL: The blue arrows indicate periods of rest, and between the red arrows is the previous graph. Zone 3: 75%-85% of max Heart Rate (score is multiplied by 4) - breathing is getting heavy. 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. I noticed a better traceable fitness and freshness . If so what does your week look like? Just looked and mines dropped from 45 to 32 in a week of cold enforced rest. Training Load well come on to but first Intensity. After July, things still stay funny, I go and do an 18 and a half hour week of riding with two lifting sessions, 22 hours with two lifting sessions. Powered by Discourse, best viewed with JavaScript enabled. Once you start racing, it's not uncommon or wrong to have CTL somewhat plateau because you really racing and recovering. What is a good fitness score? Reddit and its partners use cookies and similar technologies to provide you with a better experience. So, $50-$150 more, depending on the upgrade. the score can be easily manipulated by putting in a low FTP so your TSS reads super high. 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. Came into last year much higher as I did the rapha 500 and the winter gorricks. This is now through July, and I come up to this race. But how does Strava calculate fitness and fatigue in order to plot your form? 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. Some of them may not include heart rate data, or you may also not have setup settings to include age and weight. The fitness score has been a good way to follow a rough "center mass" of my fitness improvements. Fitness Score 40-80:You regularly train, maybe up to 4-5 days a week. An endurance ride would account for 50-65 percent of the time. Ive not looked at it before, its currently showing me as 38, but it got as high as 51 back in September. But the fact that strava's fitness score would immediately consider this a decrease seems like a fundamental mistake. An endurance ride would account for 50-65 percent of the time. With a few months of dedicated single sport design, its possible to get to a fitness score of 40-50. The Fitness and Freshness graph is a tool that anyone looking to peak for an event should be using. theres almost ALWAYS very little zone 1. Same here, cant say Ive checked it for quite a while though. At the end of a ride Strava adds up the total amount of time in each zone and multiplies it by that zones co-efficient. The Forerunner 265 costs $449.99, while the Forerunner 955 is $499.99 and the FR 955 Solar will cost you $599.00. Additionally, you can change your body position due . An example of data being processed may be a unique identifier stored in a cookie. The easiest way to improve your Strava fitness score is to stack your training load with hard efforts. It is an exponentially weighted average of all the workouts over the past 42 days. However, we know many of us can get obsessed because we would like to see how it increases and we tend to push our boundaries to get a higher Fitness Score as many times as we can. Read on to see what Im talking about. Rockport Walk Test. Running 36 mi./wk, https://support.strava.com/hc/en-us/articles/216918477-Fitness-Freshness-Summit-. Strava's algorithm doesn't match up as well as trainingpeaks, in my experience. Heres our guide to understanding sixkey Strava metrics: Suffer Score, Fitness and Freshness, Weighted Average Power, Intensity, Training Load and Power Curve. Instead, it tends to happen when you are fit. 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. 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. Came to the realization that its shit. The most alluring bonus feature is the Suffer Score. Press J to jump to the feed. When I provide free power file analyses for athletes, many people NEVER take a rest week. . I want to show you why in August, there's this huge portion where my TSB goes positive. But based on past history, I wouldnt put too much stock in it. Idk why. We will see how to view the Fitness and Freshness graph and some important things to consider. snoop dogg zodiac chart New Lab; kaplan children's furniture; is there quicksand in georgia; Cat 1-2s should be at 90 or more, and World Tour Pros often exceed 150. 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. ATL is the exponentially weighted average of the workouts from the past 7 days, so a much smaller snapshot of training. I havent worked ANYTHING REMOTELY CLOSE to a race or event specific effort. The Glentress Masterplan sets out redevelopment proposals that includes new trails, improved facilities, and some new accommodation options in the area. If you like road.cc, but you dont like ads, please consider subscribing to the site to support us directly. Strava "Fitness & Freshness", Helpful or a gimmick. Strava training plans are good in the sense that the workouts are designed to make you become faster or quicker for a particular segment. For example, my FTP was 240ish last year. The Strava Fitness and Freshness chart is a visual representation of these three factors, plotted over time. So, a score of five on the effort scale for three hours would give you a Training Load score of 150. You don't have to be looking at a CTL number that's 192, you might be going to 92. I like the freshness going up, but not the fitness going down anyone have any non science info to back this up?? 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. Weve noticed youre using an ad blocker. All material FarrellyAtkinson (F-At) Limited, Unit 7b Green Park Station BA11JB. To view the purposes they believe they have legitimate interest for, or to object to this data processing use the vendor list link below. A form score less than zero suggests the opposite. An example of data being processed may be a unique identifier stored in a cookie. So how goes Strava Fitness Score compare to Apple or Health Mate ratings? The consent submitted will only be used for data processing originating from this website. Both your fitness and freshness are then givenscores and, as weve already covered, form is calculated as fitness minus fatigue. 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 may sound like a complicated concept to grasp or define since it can mean different things but now, through Strava it can be translated into a number. A very general rule is that a good CTL score is about 65-70 or more to have a solid fitness for your event. However, Suffer Score does have its limitations. But if you look at just these numbers, and you're not looking at what you did before, it's not going to fully capture all the volume and intensity like it should. For example, I completely discount my Strava "Fitness" score. It was later applied to cycling by Dr Andy Coggan. Consummate Athlete. This is a highly personal metric and not one to be overly concerned about. Continue with Recommended Cookies. Okay so lets double check the percentages: The first week looks too hard but its just one ride where I did a 15 minute effort then tempo bursts, so thats an outlier. I haven't done any data analysis to test this though. Strava Premium Features For Cyclists Power Analysis The only cycling-specific feature of Strava Premium is its power analysis, which uses the data collected from a power meter and provides information such as training load, intensity, power curves and time spent in each power zone. Strava's Fitness score provides a measure of your progress. You may be well rested and ready to start ramping up. 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. 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? 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. Also, wear your tracker or watch to sleep for a better resting heart rate estimate. You obviously run a ton. 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 . Stravas implementation is based off PhysFarm (Dr. Skiba) as opposed to TrainingPeaks (Dr. Coggan). You may still be ramping up on and not have past 45 days of activity history logged. If you scale up that same 20 minutes the total relative effort would be higher and arguably that showed more fitness, but it did not have as much impact of fitness or fatigue. 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. TSS is a training load metric that combines the volume (time) and intensity (power) of your workouts into a single number for each workout you do. To look at a polarized report, you can add a new column with an expression to tease out tempo wattage or below. Consider this from psychiatrist Leela R. Magavi in a recent Washington Post article about fitness trackers and health anxiety: A 2-hour steady ride may also result in a TSS score of 100 (TSS factors in the duration of your ride as well as intensity). Let's have a look at Strava's Fitness and Freshness chart below: Fitness.