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TSS™ 訓練壓力積分 與 IF™

2015年9月28日 發表評論 閱讀評論
  • Intensity Factor (IF)

    Although normalized power is a better measure of training intensity than average power, it does not take into account differences in fitness within or between individuals. TrainingPeaks therefore also calculates an intensity factor (IF) for every workout or time range analyzed. IF is simply the ratio of the normalized power as described above to your threshold power (entered under “Athlete Settings” at your “Athlete Home”). For example, if your normalized power for a long training ride done early in the year is 210 W and your threshold power at the time is 280 W, then the IF for that workout would be 0.75. However, if you did that same exact ride later in the year after your threshold power had risen to 300 W, then the IF would be lower, i.e., 0.70. IF therefore provides a valid and convenient way of comparing the relative intensity of a training session or race either within or between riders, taking into account changes or differences in threshold power. Typical IF values for various training sessions or races are as follows:

    Typical IF values for various training sessions or races are as follows:

    • Less than 0.75 recovery rides
    • 0.75-0.85 endurance-paced training rides
    • 0.85-0.95 tempo rides, aerobic and anaerobic interval workouts (work and rest periods combined), longer (>2.5 h) road races
    • 0.95-1.05 lactate threshold intervals (work period only), shorter (<2.5 h) road races, criteriums, circuit races, longer (e.g., 40 km) TTs
    • 1.05-1.15 shorter (e.g., 15 km) TTs, track points race
    • Greater than 1.15 prologue TT, track pursuit, track miss-and-out

    Note that one particularly useful application of IF is to check for changes in threshold power – specifically, an IF of more than 1.05 for a race that is approximately 1 hour in duration is often a sign that the rider’s threshold power is actually greater than that presently entered into the program. Thus, by simply examining a rider’s IF for various events during the course of a season, increases or decreases in threshold power can often be revealed without the need for frequent formal testing.

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    Training Stress Score (TSS)

    While exercise intensity is clearly an important factor in determining the type and magnitude of physiological adaptations to training, exercise frequency and duration – which together determine the overall training volume – are important factors as well. However, there is obviously an interaction between training intensity and volume, i.e., at some point as intensity goes up volume must come down, and vice-versa, or else an you will become overtrained. To quantify the overall training load and hopefully help avoid such a situation, TrainingPeaks uses your power data to calculate a training stress score (TSS) for every workout, and provides a graphical summary of your recent TSS on your Athlete Home page.

    TSS, which is modeled after Dr. Eric Bannister’s heart rate-based training impulse (TRIMPS), takes into account both the intensity (i.e., IF) and the duration of each training session, and might be best viewed as a predictor of the amount of glycogen utilized in each workout. Thus, a very high TSS resulting from a single race or training session can be used an indicator that one or more days should be scheduled. While individuals will tend to differ in how much training they can tolerate, depending on their training background, natural abilities, etc., the following scale can be used as an approximate guide:

    • TSS less than 150 – low (recovery generally complete by following day)
    • 150-300 – medium (some residual fatigue may be present the next day, but gone by 2nd day)
    • 300-450 – high (some residual fatigue may be present even after 2 days)
    • Greater than 450 – very high (residual fatigue lasting several days likely)

    As well, the cumulative TSS per week or per month can be used help identify the maximum intensity and volume of training that still leads to improvements, rather than overtraining.

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