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RE: TSS Spreadsheet
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George Chester
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Nov 16, 2006 14:49 PST
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Try this as a starting point. It has worked well for me.
TSS = Average heart rate x duration in minutes x %LT heart rate / 100
Mike Cunningham wrote:
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I’ve been playing around with trying to calculate/guestimate TSS from HR
data as a fair amount of my training is done without a power meter
(don’t have a power meter on my mtb). I’ve been hesitating posting the
concept on the listserver because I was waiting to try and refine it
some more, but since you brought this up I’ll throw it out there for
discussion.
The concept is based on the methods used to calculate TSS with power
data. In the absence of power data, I used an estimate of energy
expenditure based on HR. To estimate the energy expenditure for a given
HR, I used data from a graded exercise test for VO2 max. For each stage
of the test, I took the kcal/min of energy expenditure and the
corresponding HR recorded during each stage. Next, I made a scatter
plot of HR vs. kcal/min, placed an exponential trendline through the
data, and got an equation for calculating energy expenditure in kcal/min
for a given HR.
Using Excel, I calculate the energy expenditure for each HR recorded
during the workout and then calculate a normalized energy expenditure.
From here the same calculation methods are used to calculate the IF and
TSS as is done with power data because you know the energy expenditure
at your FTP from power data.
What I’ve found is this method calculates a TSS very close to what is
calculated with power data for steady state workouts but doesn’t work so
well with short intervals or very stochastic rides (e.g., ride
consisting of short steep hills, intervals less than 2 mins, etc.) –
obviously because of the lag-time response in HR.
I recognize this approach will never replace the accuracy of calculating
TSS from power data because of all the variables that affect HR and its
slow response to rapid changes in workload. I’m also aware of the
shortcomings in this approach by using data from a GXT that calculated
kcal/min based on respiratory gases. Other shortcomings with this
approach are that each individual would need to undergo a GXT to develop
the scatter plot/curve specific to them and not everybody may have
access to these tests. Like I said, this works really well in some
situations but not in others and I’m open to suggestions on ways to
refine this. Like many others, I’m just trying to find a way to
quantify TSS based on HR data.
You originally asked about using HR data for calculating TSS for
non-cycling activities. One big shortcoming of using a TSS based on HR
data collected during cycling is the difference in HR between cycling
and other sports – max HR for swimming is less than cycling which is
less than running. So, if my method were to be refined such that it
could be used to more accurately calculate a TSS based on HR, the GXT
should be performed while doing the non-cycling activity for which it is
to be applied.
Let the flaming begin…
Mike Cunningham
Terry Ritter wrote:
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I've had some good advice given on TSS calculation for non-cycling
activities, but was wondering if anyone had a spreadsheet out there that
would allow me to make a guestimation from HR data?
TIA!
Terry T. Ritter
USA Cycling Level II Coach
Full Potential Training Services
Reach Your Full Potential
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