Calculate the Planned TSS for a Bike workout

Dave Campbell

We have the time and intensities listed in our workouts.  I often wondered when having to modify because of heat, terrain, etc what the "planned TSS" was.  I have the actual from my Joule/WKO+.  So in response to the suggestions for next years plans I made this quick and dirty spreadsheet to use to calculate the plan TSS.  I couldn't attach it to a reply in that post, so I put it here as a new topic.  Could do similiar for run using pace.  Is this of any use at all?

Coach Patrick

This is pretty cool...I haven't looked at the other threads yet, but we'll keep this in mind!

[Deleted User]

I too have not yet looked at the other threads yet, but think I will end up having a comment along the same lines. I think some of the Adv. IM plan Sat. rides come out well above 300 TSS. In other words, well above the recommended IM bike TSS week after week. I can't be the only one either 1) nailing the workout but then suffering to recover for the ABP ride the next day, or 2) not doing the prescribed intensity to save the legs. Will have to play around with this spreadsheet!

Coach Rich

Hi Dave,

I downloaded your spreadsheet to do some modeling for IM pacing and it appears (I think) that your formula for calculating TSS is wrong?

TSS score = (IF)^2 x workout duration in hours x 100

Maybe someone can check me on this?

Can you fix the spreadsheet? My Excel skills are very weak. I'd like to model some pacing ideas for IMWI. Thanks!

 

Matt Samojeden

Rich, You are correct , TSS = IF^2 X hours X 100.  Attached is the sheet I use.  It allows you for each interval to enter your loads at a % of FTP or as watts.

 

Spreadsheet updated on 8?10/2011 to add AVG and VI calcs

 Matt

Coach Rich

Thanks! I was playing around with Matt's spreadsheet last night and it's encouraging to see how little impact totally mailing it in for the first hour of a bike and then shutting it down the last 10' or so really affects your final numbers. For example, modeling my pacing at IMWI:

FTP on race day (goal): 300w
1st hr: 66%
2nd-4th hr: 75%
Last 10-12': 68%

NP= 219.79
IF= 0.73
TSS = 279.11
Pavg = 214.30 (based on goal VI of 1.035)

But when you play around with what you do in the first hour, it has such a small effect on the final numbers. Very encouraging and boosts your confidence to just take it easy and get a head start on hydration.

Dave Campbell

Just to make sure I came up with the same result as Matt, I put his numbers in the file I updated and still not the same. The method Matt used to arrive at NP is accurate. I was trying to simply add up the TSS for each interval without taking into account the NP impact of the variation, and this doesn't work. So, I think we have the model we need. I'm going to delete the files I attached to avoid misleading/confusing anyone. Thanks Matt for your contribution!

Matt Samojeden

@ David, I'm glad the file is of help.  I not a good writer and definitely can't type or spell , but I do spreadsheets pretty well.

Matt Samojeden

The spreadsheet has been updated to add Avg W and VI calc plus the total ride time in Hr and Min

Dave Campbell

Was looking for the newest version Matt and can't find it. The link above opens the earlier version. Is it now in the Wiki, or should it be? Thanks

Matt Samojeden

Posted By Dave Campbell on 10 Aug 2011 09:24 PM

Was looking for the newest version Matt and can't find it. The link above opens the earlier version. Is it now in the Wiki, or should it be? Thanks

 

Sorry Dave - I have updated the link above. 

Coach Patrick

I moved this to the wiki under a new calculators section!

http://members.endurancenation.us/Resources/Wiki/tabid/108/topic/Calculators/Default.aspx