There are some terms that all of us who use TrainingPeaks would have seen but have not understood. Here are some of the common terms and what they mean. I will do a vlog about how to use these indicators to train effectively. (I have explained the terms really simply so that one does not get more confused)
TSS – Training Stress Score – This is a score which shows how hard or difficult the workout was. A TSS of 100 in an hour means that the effort was at a 100% effort for 1 hour. A TSS can be more than 100 if one works out at a 100% for more than 1 hour. For example, working out at 100% effort for 2 hours gives a TSS of 200. This is usually only useful with cycling or a power meter.
rTSS –Running Training Stress Score – This uses the running pace for running. Most people find this more useful than using the Heart Rate.
hrTSS – Heart Rate Training Stress Score – This is the training stress based on the heart rate. This is usually less accurate because the heart rate often lags behind the exercise effort.
NP – Normalised Power – This is an estimate of the power that you could have maintained with the same effort.
IF – Intensity Factor – This is when the NP is divided by the Threshold Power. Here are some IF values for different types of training.
<0.75 – Recovery ride
0.75 to 0.95 – Endurance rides
0.95 to 1.05 – Lactic threshold work. Most triathletes should stay in between 0.90 to 1.05.
>1.05 – Short sprint efforts