rTSS calculation spreadsheet?
Anyone have an Excel sheet for calculating rTSS from a workout with known pace and duration? I expect to be on the treadmill frequently over the next few months but want to keep my PMC reasonably accurate - I'm a slave to the damn data. I have one for power where I can plug in the duration and estimated IF for a bunch of segments of a ride to estimate the TSS.
0
Comments
At the suggestion of Matt Ancona, I simply enter two workouts into WKO for the treadmill. One for the actual intervals, and the other for everything else. My PMC looked pretty good using that method.
That still leaves you guessing at the rTSS for each part. It's easy enough to create a combined TSS for the entire workout if you can break it out into parts - WU, int#1, recovery, int#2, recovery, int#3, CD. I want a spreadsheet that I can plug in 15min @ 7:30/mile and have it calculate the rTSS, then repeat for each segment of the workout so I can add it all up and enter a single manual workout with a relatively accurate rTSS without guesstimating. It can be done...I just don't have time and was hoping someone already had something worked up.
And I'm specifically thinjking about treadmill sessions where I know the specific pace and duration for a series of intervals and WU/CD. So today I did:
2 mile WU at 7:30/mile avg
3X1 mile @ 5:56 with 2min recoveries @ 8min/mile
1mile CD @ 7:45/mile.
The power-based spreadsheet I have would make it easy to plug those numbers in and spit out my TSS.
I can't attach the version I have for TSS on the bike - looks like Excel files are not allowed for attachments.
@ Joel - Just to make sure I wasn't crazy, I just now entered yesterday's treadmill workout, a 2 x 800, 1 x 1 mile. For the "work" interval, I selected "Manual workout entry" from the file menu. I filled in the duration - 15 minutes - and the distance - 2 miles. While TSS does not appear in the entry form, when I look at the resulting workout which appears in the calendar view, there is my rTSS: 23.1, along with a 0.93, which I assume is my intensity. I did something similar for the remaining 3.25 miles which were warm-up, cool down, and "rest" phases between intervals, all as one interval.
WKO automaticaly caluclates the rTSS, and uses that number for the PMC chart. It took me less than a minute to do this.
Interesting. Whenever I've entered a manual workout for riding all I can do is put in TSS. I didn't realize that you could log time/pace for a manual run workout and have WKO calculate the rTSS and IF.
Just tried that and it works decent as long as you can do whole minutes. I got reasonably close but still want an Excel file to be more precise
Joel,
Just started putting this together for ya. Still thinking about the best way to get fractual mins and determine pace for fractional miles, right now you'll need a calculator for that.
Give this a spin and let me know your thoughts and comments. Can take a look again tomorrow night...
https://spreadsheets.google.com/ccc...0IoE#gid=0
On the manual bike workouts you need to put in either a power number or an IF for it to calculate TSS for you automatically. For run, just the pace (or time/distance) is necessary.
@Hayes, thanks I will play with it as well.
That's the ticket! I added columns for min and sec that will calculate the fractional minutes and made a couple formatting tweaks to start on cleaning it up.
Well, it's functional as-is. I've got some time to tinker at work tomorrow so I'll download a copy and work on cleaning it up.
Google docs didn't handle some of the Excel formulas and formatting correctly so I uploaded the new version to Windows Live. I've locked everything except the cells where the user needs to input data. There is no password so you can unprotect the workbook and edit everything but at least the formulas can't be accidentally hosed unless someone intentionally tries. I assume everyone should be able to access it. Suggestions are welcome and thanks to Hayes for getting the initial formulas coded. I'd like to create another version that allows you to use duration and distance as inputs as an alternate to duration and pace. That way if you know you ran 1.65 miles in 10:32 you don't have to do the manual coversion to pace yourself.
rTSS v.2 spreadsheet