Understanding Strava: six key training metrics - Road Cycling UK If you know your maximum power for any given period then you can make a very good guess at what sort of wattage you should be aiming for when out training, racing, time trialing, or riding a sportive. Fitness peaked at 112, and Im currently at 106, with a Fatigue at 127 (peaked at 190) and Form at -39 (peaked at -80). Training Load well come on to but first Intensity. Pr- Pr- Premium Bad news: the Fitness and Freshness chart is a 'Premium' feature within Strava (not an affiliate link, sadly). Once you start racing, it's not uncommon or wrong to have CTL somewhat plateau because you really racing and recovering. These athletes are typically around 100 tss/day or more. Strava's Fitness Score ceiling is infinite, according to their support docs, which also point out that it's only relevant to you and isn't comparable between athletes: https://support.strava.com/hc/en-us/articles/360032451811-Fitness What's the highest number my Fitness score could be? It's easier to use on the Watch 5 Pro compared to the regular Watch 5 because of the Pro's raised edge. I never get my freshness much above single figures though daily commuting doesnt seem to allow for much recovery in the algorithm, even if it is at a ridiculously slow pace. In that chart above, where you can see a 35 point rise in fitness score over the course of 2.5 months, the improvements corresponded to a 5-6 days a week of running as part of a 5-k training plan. It is calculated based on your (hopefully accurate) functional threshold power (FTP). Currently at 77, peaked at 90. The study's VO2 max results were based on adults' CPX (cardiopulmonary exercise testing). Cardiovascular Fitness and How to Test It - Verywell Fit Strava then associates a value (or co-efficient) to each zone - the higher the zone, the higher the value, and this value represents how many Suffer Score points you will score for one minute in that zone. Strava fitness score? | CycleChat Cycling Forum What Is A Cardio Fitness Score? (Solution) Even though fitness is a time-weighted average, a simple rule of thumb is that your fitness score equates to your average training load over the last month. How Does Strava Measure Fitness? | OptimistMinds Then when you go to taper, you're not going to be faster; you would have been better off just doing a normal build and riding with the fitness that you've had. What is a good TSS score per week? Each major fitness tracker device or training tracking system seems to have its own rating for an overall fitness level. what is a good strava fitness score - kuwaitvisas.com Initially, this sounded like a great feature, however, they've dec. It clearly a bunch more Zone 2 and Zone 3, with just some small bouts of intensity as I tested different anaerobic benchmark durations. Fitness Score 0-20:You may be new to Strava or track only occasional workouts. Its better to do quality intervals and quality training which may not build such an impressive line but will give better results. . Moreover, having access to this information can be particularly important for some people since it can help determine your current fitness level and how you could get better. As indicated by Strava Support, While this type of fitness and freshness chart is popular among endurance athletes it can be difficult to understand at first. Each article is written by a team member with exposure to and experience in the subject matter. Everyone knows you are fit, it is a lifestyle for you. Even your fastest 5k run, at near max heart rate, is going to fall short of the relative effort of a long run. #AllAboutEVs (Opens in a new tab) #RefreshYourTech (Opens in a new . It would appear that the fitness and freshness is accurate as I am feeling the effects of extra freshness allowing me to ride stronger for less time per week and adding in the Gym work too with no ill effects! The fitness value (60) to the left of the image, illustrates how fit I am at this moment in time. Im at 31 currently, but thats after a four month layoff. Heres the CTL: The blue arrows indicate periods of rest, and between the red arrows is the previous graph. You may be well rested and ready to start ramping up. what is a good strava fitness score Get street cred for your sweat. But back to chart above, what happens is here, I want to highlight this. The whole point is, is by the end of August, there's no way I wasn't exhausted and ready for rest. You may follow a plan with rest days and get actually fitter but Strava f&f shows you losing fitness because your plan told you to take a break. You might be measuring training in total hours spent per week, and if so are likely to be in the 10+ hours range. Therefore, if you did a very gentle two-hour ride you might actually accumulate as many Suffer Score points as you did in the time trial. 102. If you use a power meter then, along with Weighted Average Power, youll also see two other figures when you upload your ride to Strava: Intensity and Training Load. The idea behind Weighted Average Power is that average power alone doesnt tell the whole story of a ride. Consider this from psychiatrist Leela R. Magavi in a recent Washington Post article about fitness trackers and health anxiety: I started paying for Strava this year and noticed this fun graph that looked like I was really increasing my fitness over the past couple years, good news Ill take it! Fitness: 45 (I feel fitter than when I started) Fatigue: 80 (def feeling fatigued right now) Form -35 (seems to be just one less the other, I guess zero is the sweetspot) Posted 5 years ago beej. For instance. Weve talked about why this isnt true (youre just tapering or resting). Terms and conditions of use. Todd. It (combined with ATL / TSB) can help you flag if you are training too much, too soon. Fitness & Freshness - Strava Support For best results, make sure your weight is correct in your Fitbit profile. We and our partners use cookies to Store and/or access information on a device. That same run moved a Freshness from 56 to 110, and personally it was not a run that I could do on back to back days, or really even back to back weekends without ideally. An example of data being processed may be a unique identifier stored in a cookie. Look at how long Ive been fatigued for! Finally, you can see that races are marked in red to facilitate the analysis of your fitness level over longer periods of time. Training Load takes into account the Weighted Average Power, your personal FTP and the Intensity score of a ride to give you a number that represents how hard a ride has been. It bumps up on long runs, it appears, then goes back down. Liked this article? Being in form or peaking tends to happen when you are very fit but not fatigued. Some of them may not include heart rate data, or you may also not have setup settings to include age and weight. This is where the Weighted Average Power comes in. If you do have a single race, this might be the time to sign up for a trial version of Premium and test out the feature just for the event. To be fair this comes with a fair bit of freshness impact, another number which Strava tracks. Im just curious.. Whats a good fitness score, mines 45 which it would seem difficult to get much above without spending a serious amount of time on bike. This year was slightly different with COVID. While Suffer Score and Fitness/Fitness can be calculated using heart rate only, for those of you who use a power meter, there are a number of other additional metrics on Strava that you can use. Once you have this data is place you can begin to track it to see how your form varies according to different levels of training and result. #6. Stravas implementation is based off PhysFarm (Dr. Skiba) as opposed to TrainingPeaks (Dr. Coggan). The console works with two AAA batteries that aren't included in the package. If youve enjoyed this article, then please consider subscribing to road.cc from as little as 1.99. Search the forum using the power of Google. i record all my runs, strength workouts, rides and even walks in strava so it should have a pretty good idea of what my life looks like. get subscribed for a weekly set of tips, tricks + outdoor motivation! As a result, if you want to track your progress over time it will need a concerted effort to ensure every training session goes online for a minimum of six weeks. But Im in much better shape now and can race better. Accuracy is important if you are going to use TSS or CTL. Treadmill Tests. A good fitness score is dependent on how much you are tracking within Strava. Accuracy is important if you are going to use TSS or CTL. Using the Power Curve graph in conjunction with the Fitness/Freshness chartgives you valuable information about how much training you have been doing and how good your current power outputs are. I have chronic tendinitis because of tracking the fitness score 2 years ago. Hi All, Strava's Fitness score provides a measure of your progress. Respond with your thoughts in the comments or reach out to me directly! The Fitness and Freshness feature on Strava enables you to track your levels of fitness, fatigue and form over time, and it presents this data in a graph. What is a good average wattage cycling? - Road Bike Rider Cycling Site Strava is a fitness platform, that enables you to track your workouts and compare them. Just looked and mines dropped from 45 to 32 in a week of cold enforced rest. Roughly speaking, form is determined by how much training you have done minus how much fatigue you are carrying; your fitness score minus your fatigue score. We and our partners use cookies to Store and/or access information on a device. The model seems to be that for each day where you do not log a workout that Fitness Score will be -1. As we have discussed how Strava measures Fitness, we have also discussed how it can become a very subjective concept that can mean and encompass many things. What is a good fitness score? First of all, you can track your progress over time and you can change the time period that is displayed in the graph, using the last six weeks, a whole year or a custom date range. Strava - Fitness and Freshness. Below is the Performance Manager Chart that were all accustomed to seeing. You can see how much progress youve made overall and where you are in your training cycle whether youre peaking, maintaining or recovering. Fitness (Chronic Training Load, or CTL) Fitness is calculated by taking an exponentially weighted average of the Training Stress Score (TSS) over the previous 42 days, and reflects the training you have done over the last 3 months. Ive not looked at it before, its currently showing me as 38, but it got as high as 51 back in September. Viewing your Fitness Graph Athletes often think that when the CTL is falling, their fitness is falling. The fitness score impact of that single run (an 18+ mile, nearly 3 hour run) was +9 Fitness Score. However, a 65-80% would be considered a good tempo ride. Please feel free to leave any comments or thoughts about the content of this article! Let's have a look at Strava's Fitness and Freshness chart below: Fitness. On a hard 20 minute 5k effort I was also able to improve my Fitness score by +4. The easiest way to improve your Strava fitness score is to stack your training load with hard efforts. Press question mark to learn the rest of the keyboard shortcuts. Strava "Fitness & Freshness", Helpful or a gimmick? Add all these scores together and you have your personal Suffer Score. Here you can select the range of time presented by grape and also enable plotlines so you can easily track your Fatigue and Form. What is Strava fitness? - AdvertisingRow.com Therefore, if you are using a power meter then the Fitness and Freshness graph will be using Training Load scores rather than Suffer Scores. A standard daily run of anywhere from 20-60 minutes usually only moves a fitness score by +1 and some short easy runs do not move it at all. At its heart is a. Mostly for me I can see the peaks and troughs through my trinaing and race periods, and as long as each peak is higher the last year on year I know Im working toward the right direction. To view the purposes they believe they have legitimate interest for, or to object to this data processing use the vendor list link below. Strava's algorithm doesn't match up as well as trainingpeaks, in my experience. So you got to be careful about that. For example, if you do the same ride every week then as you get fitter you should see the Suffer Score start to come down. You are consistent and may be on a training plan, but still balance with proper allotment of days rest. Stravas Fitness feature tracks how much youre improving, day by day. Under this simplistic model, fitness minus fatigue equals form (i.e. Even with all of the above training, the big spikes in Strava Fitness score all correlate to the hardest efforts on long races. I was hoping to find someone on here with a score over 200 because I just wonder if it's possible. Thats with a 10mi run/800yd swim/25mi bike workout load. I am way more fit this season than last. A very general rule is that a good CTL score is about 65-70 or more to have a solid fitness for your event. what is a good strava fitness score - sgndssi.com 3 Month Base Period for Off-Road - Gravel, MTB and Cyclocross. whats a good strava fitness score - sgndssi.com can general dentists do bone grafts; apple tartlets with pillsbury pie crust; what bulbs will squirrels not eat; The runs included multiple long efforts (12+ miles, including 5+ miles of marathon pace running), an interval session each week, and a 30-40 minute tempo effort. Note that the workouts you did two weeks ago will impact your fitness more than the workouts you did 8 weeks ago. However, Suffer Score does have its limitations. If you wonder how Strava measures fitness, here we have an answer for you. Press J to jump to the feed. But honestly I go by how I feel and not what some algorithm tells me. Strava - Fitness and Freshness. - Singletrack World Magazine What is a good TSS in TrainingPeaks? Of course everyone wants to know a rough chart of where fitness scores break out. Privacy Policy. Now its around 40ish. GPS Mode: Up to 24 hours. The consent submitted will only be used for data processing originating from this website. BTW: some of y'all's numbers are amazing. Weve noticed youre using an ad blocker. Also, How do I work out my Fitness age? I'm setting PRs this time through August. With the rise in the use of power meters among club and sportive riders alongside racers, as well as accessibility of training with a heart rate monitor, Strava can also be used as a valuable tool to interpret your training rides, identify your personal strengths and weaknesses, learn how to peak for an event and avoid over training. Your fatigue is calculated in a very similar way although this time the average is taken only over the last seven days. Its now 299w but according to Strava, my fitness figure is much lower, No bad thing to have a rest month. If you dont want to subscribe, please turn your ad blocker off. By the end of October, my numbers will be more normal. I'm 53 years old, 220 lbs + lost 113 over the last year. Generally, varying VO2 max scores indicate: 15 - 30 signifies a low cardio fitness level. I also feel like it drops when I don't use a heart rate monitor. I have averaged a Training Stress Score of 60, per day, for the last month. What Is Strava Fitness And Freshness? - Sportive Cyclist Is your excitement for racing and big spring build setting you up to ride through periods where you should truly be resting? For those with an existing Fitness Score it may be harder to add this on, while anyone coming to Strava for the first time and with some workout experience is better suited for a quick start. As said, it's a bit of a shit metric, but for amusement value, it's currently 129 and was at 166 over Xmas when I was riding every day and doing the Rapha 500. Currently at 120 or so. Look up Banister impulse-response model. Fitness Score 80-120:You take training seriously. Strive Score measures how much time you spend in each heart rate zone to track how hard you're working in every workoutfrom equipment, to the floor. Cookies help us deliver our services. If you would like to change your settings or withdraw consent at any time, the link to do so is in our privacy policy accessible from our home page.. Finally, you will see the Fitness plots that data across time to show you the accumulation of your training. For example, my fitness was 63ish last year. Once you can, you can select the Training icon in the lower right-hand corner of your app and tap anywhere on the Fitness preview to open your chart data. Also, if you are doing workouts that are not tracked in Strava there is noway to account for that impact. Doesnt shift my belly though. Strava Suffer Score vs TrainerRoad TSS - Bike Hub Make sure you watch the video as I walk you through the portion below. Comparing to others is very tough, as anyone who is doing longer and more frequent workouts will inherently have an advantage. As you get fitter your heart rate is lower for a given intensity, so if your score in December for the club run was 200 but by March its down to 180 then you know youve had a good winter, though its worth bearing in mind there are various other factors that can affect your score. Im a premium strava user but the freshness and fitness section is lightly greyed out with no data in it. Strava then associates a value (or co-efficient) to each zone the higher the zone, the higher the value, and this value represents how many Suffer Score points you will score for one minute in that zone. Escape the British winter and jet off to a cycling paradise, Cycling social network further embraces virtual riding to offer partners the chance to reward turbo rides. the unofficial home of Strava on Reddit - your place to post about, chat about and discuss all things Strava! Usefull ness? By using this website, you agree to our use of cookies. 15 hours a week for 120+. Additionally, you can change your body position due . If you would like to change your settings or withdraw consent at any time, the link to do so is in our privacy policy accessible from our home page.. Strava tips and tricks: How to get fitter and faster with Strava Fatigue, Fitness, and Form (also know as Chronic Training Load, Acute Training Load, and Training: Stress Balance, respectively) are metrics in Training Peaks taken from a daily Training Stress Score and reflected in the Performance Manager Chart (PMC). 118 yesterday. The revenue from adverts helps to fund our site. And then you go through a training block, and you're still at 70. We will see how to view the Fitness and Freshness graph and some important things to consider. So, there's no good or bad scores. A few weeks prior to this 18.5 mile effort I ran a personal best 5k which only same in at 74 relative effort in under 20 minutes. These people are typically under 30 Tss/Day for CTL. How High Should my CTL or Fitness Score Be? Continue with Recommended Cookies. What will riding a ton of base miles do to my CTL curve and Fitness Score?If you want to skip the details, jump down to the section Am I Fit and Race Ready. spring) or when someone goes on a training camp. Forerunner 265S Battery Life: Smartwatch Mode: Up to 15 days. The result will mean you can accurately chart your form and use cold, hard numbers to hit peak form. Again, lets use the Tourmalet example for a rider of 80kg who can hold 250 watts for 60 minutes. Posted on . Im happy enough with that as Im fast approaching 59. This is one of the first things I check with new athletes (who have any data) because it gives you an idea. What's your strava fitness score? This was at nearly max heart rate, with 95% of the run spent at 90+% max heart rate. I don't have those numbers here as strava doesn't count my cardio/strength/skating easily. If you overload too much since you dont have many career miles in your legs, you're just gonna make yourself crack; you're not gonna absorb that training. your muscles are in pretty good condition. What you can compare would be your 1 minute, 5 minute power and ftp in w/kg. The explanation lies in how the Suffer Score is calculated its personal to you as a rider and is based on your heart rate during a ride. Strava works in the Gym and it can automatically sync your indoor workouts to the app. For example, if you were to do a short time trial, say five miles, you might be riding for anywhere between ten and 15 minutes. With sponsorship from Contel Cellular and Conte's Bicycle and Fitness, Tri-Power . What is the highest fitness score possible on Strava? I went ham on training and really was just trying to see how much my body could take in terms of training load. Dont see +20 and just get back after it. You are no couch potato, but can increase regular activity (or tracked regular activity). As a rule of thumb: Training Load is very similar to Suffer Score, however, instead of being calculated based on heart rate, it is based on power. Once you attach your power meter it rates fitness and freshness off of relative effort and power. And then what happens if you go to another race? Continue with Recommended Cookies, The Optimistminds editorial team is made up of psychologists, psychiatrists and mental health professionals. So, what is Scottish Cycling / British Cycling doing about this? Im actually TIRED! View our media pack. Only recently did Strava adjust based on power and only if you maintained you FTP history (and probably if you forced a recalculation of the dataset). What is a good BPM for my age? You may still be ramping up on and not have past 45 days of activity history logged. The most alluring bonus feature is the Suffer Score.
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