very cool spreadsheet. I lost my footpod so havent been logging garmin data for my treadmill runs. just punched in a few recent workouts and logged estimates into TrainingPeaks. thanks Matt!
Matt, Joel, first, thanks for your quick response. Based on this and I now with understanding how rTSS works has anyone has an idea how normalized graded paces works and what you use for your FTP_Pace?
FTP Pace: From what I read FTP_Pace should be somewhere between TP and HMP (1hour effort). I tend to take TP and add 5 sec/mile.
NPG Pace NPG is factoring the Elevation changes and weights higher speeds more than lower ones. I guess that the full rTSS algorithm works like TSS on a 30sec rolling average, which i do not want do in excel, but i like to factor grade changes of an interval in. I would come to the following approach, would you agree to this?
Yes, NGP is the running analog to normalized power. It is an algorithm that is meant to factor variability and elevation changes into something that is supposed to better reflect the physiological work you did. A steady paced run on flat course would give you average pace = NGP. As for actually estimating NGP from your training runs, Just invest in a GPS and WKO+ will do it for you.
For threshold pace in WKO+ you just need to estimate based on your run tests. You are probably on the right track with TP+5sec. Do you think you could hold that for an hour if you had to?
Matt, good thinking ... i just tried TP, i could not find rTSS in the free version.
Joel, I do have a gps but I do not have WKO+. (I have a Mac and use GoldenCheetah
But the reasons I am asking is that I want to be able first to understand how things are working/connected, second i like to have a generic tool to plan and track my CTL.
For NPG i could not find a an validated estimation formula,
but given examples by TP Articles a good estimate is for NPG (1-1.5*Grade)^3 for grades less than +/-10%.
For rTSS there is actually one point to not that well documented: TSS points and rTSS points are not the same!
Hmmm, where did you look? If you upload the workout, then go to the calendar view and click on it, then select the tab "Stats". If it's there, that's where it will be. Bummer if it's not in the free version!
Hmmm, where did you look? If you upload the workout, then go to the calendar view and click on it, then select the tab "Stats". If it's there, that's where it will be. Bummer if it's not in the free version!
thanks for your help and support. I finally got now with your help togehter a spreadsheet which I understand and fits my use.
Not sure if that is a product for everyone and to large extend a replication for the sheets i found so far, but i share it anyway ... maybe somebody likes it.
There are 2 versions, one for km/m and one for miles/feet,
I added optional fields for Elevation Gains and losses and factored those in.
I did attach some screenshots of a sample run.
As Matt A. noted TrainingPeaks will provide the rTSS for free (but you need to do elevation correction before you upload it to TP).
Comments
Attached is a rTSS calculator. You can calculate the rTSS for a complete run workout.
You need to enter you Z1 – Z5 zone paces and your workout info.
In the workout you can have time base intervals and distance based intervals. Examples of each are in the sheet.
Matt
very cool spreadsheet. I lost my footpod so havent been logging garmin data for my treadmill runs. just punched in a few recent workouts and logged estimates into TrainingPeaks. thanks Matt!
great stuff, thx again Matt!
This is from last year - rTSS spreadsheet v.2
first, thanks for your quick response. Based on this and I now with understanding how rTSS works
has anyone has an idea how normalized graded paces works and what you use for your FTP_Pace?
FTP Pace:
From what I read FTP_Pace should be somewhere between TP and HMP (1hour effort). I tend to take TP and add 5 sec/mile.
NPG Pace
NPG is factoring the Elevation changes and weights higher speeds more than lower ones.
I guess that the full rTSS algorithm works like TSS on a 30sec rolling average, which i do not want do in excel, but i like to factor grade changes of an interval in. I would come to the following approach, would you agree to this?
NPG_interval =AVG_Pace_interval * (1-Grade_in%_interval)^2
Hence rTSS_interval = [FTP_pace_in_sec / ( AVG_Pace_interval_sec * ( 1- Grade_in%_interval )^2 ) ]^2 * (Time_interval_min /60) * 100
Does this make sense?
Kai
For threshold pace in WKO+ you just need to estimate based on your run tests. You are probably on the right track with TP+5sec. Do you think you could hold that for an hour if you had to?
Matt, good thinking ... i just tried TP, i could not find rTSS in the free version.
Joel, I do have a gps but I do not have WKO+. (I have a Mac and use GoldenCheetah
But the reasons I am asking is that I want to be able first to understand how things are working/connected, second i like to have a generic tool to plan and track my CTL.
For NPG i could not find a an validated estimation formula,
but given examples by TP Articles a good estimate is for NPG (1-1.5*Grade)^3 for grades less than +/-10%.
For rTSS there is actually one point to not that well documented: TSS points and rTSS points are not the same!
If you want them add togeher S. McGregor pointed out that running 1hour at TPeffort is rather 111 TSS points.
I think i got it now... thanks again for your help.
Kai
If it's there, that's where it will be.
Bummer if it's not in the free version!
If it's there, that's where it will be.
Bummer if it's not in the free version!
Matt A. if you actually open the map/graph it shows rTSS, but i does not always shows in the stats, not sure why, but thanks.
Now I have everything i need for planning and tracing. Thanks Kai
Dear all,
thanks for your help and support. I finally got now with your help togehter a spreadsheet which I understand and fits my use.
Not sure if that is a product for everyone and to large extend a replication for the sheets i found so far, but i share it anyway ... maybe somebody likes it.
There are 2 versions, one for km/m and one for miles/feet,
I added optional fields for Elevation Gains and losses and factored those in.
I did attach some screenshots of a sample run.
As Matt A. noted TrainingPeaks will provide the rTSS for free (but you need to do elevation correction before you upload it to TP).