Swimming TSS Scores for WKO+
Does anyone use a simpler method than this to add swimming TSS to WKO+...I want to start bulking up my WKO charts with more data, but don't want to complicate my admin time any more than it already is.
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Does anyone use a simpler method than this to add swimming TSS to WKO+...I want to start bulking up my WKO charts with more data, but don't want to complicate my admin time any more than it already is.
Comments
It's done automatically in the web version of training peaks. You just have to know your swim critical/threshold speed.
I seem to recall that being TP's response on this matter as well, to upload your workout to TP online, then if you really want it in WKO, to download and sync it back. Not sure how much of that you can do with the free version though.
I do a simplified calculation because the contribution of TSS from swimming towards overall CTL is not that big (for me), maybe somewhere around 20%. I manually add swimming, including the time, distance and just plug in an IF 0f 0.9.
Why 0.9? Because it's not 1.0, since I can swim longer even though it gets tougher after an hour. Why not lower? Because most swims are approx 1 h to 1.5h, and swimming 1h feels harder than riding the bike or running at IF 0.8 for an hour. I also seem to have only 1 speed.
Is it correct, who knows, but I am 100% convinced if you start to get TP to calculate TSS for your drill work it's also gonna be WAY off.
Yep. Last year when I still used WKO+ I would upload to trainingpeaks then use the sTSS number it calculated to input manually into WKO+. Maintaing both in parallel was too much admin time so I bid buh-bye to WKO+ as of 1/1/2012.
enter time in minutes
enter distance in miles (I use Excel to add up my laps and convert to miles)
enter IF (usually .75 or .80 depending on the set, but I do mostly long steady state sets working on form)
Done! Couldn't be any easier.
I'm with Steve on this one, using the scientific principle of the KISS method. As Steve uses 75/80 I would ball park an hour at 60 and adjust a few points as I felt.
So... I'm not going to spend monthly $ on a TP subscription; it's both I'm cheap, and I've got years of data locked onto another program. I use WKo+ as an adjunct to that.
I took the what I think I swim all out for one hour at as a standard for comparing a workout against. Nowzadays, I can do 1500 meters in an Oly Tri in 28 minutes, so I figure in one hour I could do 3200 meters, 3.2 KM an hour. (I recently did IM canada, 1.25 hours, @ 3.1 km/hour). Luckily, the program I use automatically calculates my km/hour for my swim workouts, so all I have to do is: take the total swim time as a % of an hour, and multiply that times the km/hour divided by 3.2. I usually am going 2.5-2.7 km/hour for my workouts these days (occasionally 2.4 or 2.8), so I can easily remember what those constants are, e.g., 2.6/3.2 = about 80%, etc.. Then put that in as a manual entry So my current standard 1 mile/ 36 minute workout would be 8 x 6 or 48, which feels about right. Since I'm really between 2.6 and 2.7, I may just plug in "50" as a default for TSS. As workouts get longer during race prep, I can easily do the math.
I'm going to include the time spent on the wall, cause it's just too much work to try and back it out, and it would make the IF higher anyway, and I don't think I work that hard when I swim.
Now my TSS charts will look less jagged, I hope.
I do the manual add in WKO and use .8 and input the total minutes of swimming (less rest times). It is close enough.
John