How to calculate TSS
I'm looking how to calculate TSS.. I have TSS and time, i believe i can calculate IF, but haven't found the exact formula.. I'm asking because a top pro told me his TSS on ironman bike course, i'm curious to see what IF those guys are riding at.. I'm guessing 80-85%
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You just have to work it backwards. The formula for TSS is: IF^2 x Hours (in decimal format) x 100.
So let's say that someone does a 4 1/2 ride at .70 IF.
The TSS would be: [.7 x .7] x 4.5 x 100
= .49 x 4.5 x 100
= 2.205 x 100
= 220.5 TSS
So, if you have TSS and Time, to get IF you just use the formula:
TSS / (100 x Time) = IF^2
SQRT [TSS / (100 x Time) = IF
Using previous example, if we were trying to find IF it would look like:
220.5 / (100 x 4.5) = IF^2
220.5 / 450 = IF^2
.49 = IF^2
.7 = IF
Just curious -- can you say who the Pro is?
so if you ride all out for 1 hour (IF = 1.0) you get 100 TSS
TSS = 1.0^2 x 1 hr x 100 => 100
so you ride hard for 1.5 hours (IF = 0.9)
TSS = 0.9^2 x 1.5 x 100 => 121.5
so you ride really slow for 3 hours (IF = 0.5)
TSS = 0.5^2 x 3 x 100 => 75
Ride hard
The work has already been done for us ... remember the chart titled "Legs Bank Account"? It's in this zip file, in the pdf title Coaches Call or something. But it doesn't go any faster than 4:30 for an IM split. E.g., 4:30/274 = 78%, 4:30/288 = 80%. Extrapolating, 4:20/274 would be about 79.5%.