Ive emailed strava, will report back if i hear anything from them. 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.. Currently 60 from a rest month (October) of 36 but Ive had a bit of injury. At the end of a ride Strava adds up the total amount of time in each zone and multiplies it by that zones co-efficient. Finally, you can see that races are marked in red to facilitate the analysis of your fitness level over longer periods of time. Is that score purely from volume or is there any sort of speed in there too? Even if they are doing similar training today, you have an idea of where they have been. Strava's new Relative Effort feature will provide premium users a score that compares any sport's workout intensity against any other, and provide fine-tuned training tips. You can contact us online, view our testimonials, or learn more about our training programs and team members. To look at a polarized report, you can add a new column with an expression to tease out tempo wattage or below. The console works with two AAA batteries that aren't included in the package. Therefore, if you are using a power meter then the Fitness and Freshness graph will be using Training Load scores rather than Suffer Scores. Still, first year of training with a power meter and turbo so expecting big things as opposed to my usual ride whatever I want approach to training. I go by a noticeable increasing ease in climbing ability. So I could get to the end of July and on July 20 have a TSB of Zero!! Take your time to know when to stop and take some days off. Tried to use this metric. Just focusing on your CTL can really screw up your racing, it's not race readiness. 20 plus hours over and over again. 2015 graph below was longer rides there 2x 300+ km rides in there, and historic power data shows i lost some of that top end, was 240ish last year. A good fitness level on Strava will depend, for instance, if you see a score of less than 50% then this would be considered an easy day while a 50-65% would be an endurance ride. Modelling Fitness and Fatigue An exponentially weighted moving average is very easy to model, because it evolves like a Markov Process, having the following property, relating to yesterday's value and today's Training Load. You can almost rest your finger against it as you "turn" the bezel. Finally, consider that being in form or peaking is not the same as being fatigued. One downside of the Fitness/Freshness chart is that it needs at least 42 days of data before it will give accurate results. Now, imagine on the next ride you put out a constant 100 watts for the first hour and 100 watts for the last hour of the ride but in the middle you ride for one hour at 250 watts. What's New Now powered by Strava, this updated third edition of The Time-Crunched Cyclist training program taps into the most popular cycling social network to help cyclists get fired up to crush their workouts, one segment . Dont forget though that this score does not encapsulate what all of your training consists of, so do not bank a good performance on your CTL score. They just ride and ride and ride. A score between 30 - 38 is considered average to above average cardio fitness. The concepts apply to any measure of training stress. Its now 299w but according to Strava, my fitness figure is much lower. the unofficial home of Strava on Reddit - your place to post about, chat about and discuss all things Strava! Training Load well come on to but first Intensity. 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. I'm going to be at -8 TSB. Please enter your email so we can keep you updated with news, features and the latest offers. The whole point is, is by the end of August, there's no way I wasn't exhausted and ready for rest. As you may know, once you have created your account in Strava, you will have access to your Fitness chart. When athletes start to rest, I hear people saying My fitness is plummeting! Well, not really. There are a lot of nuances to this though, and CTL is only ONE metric to be looked at. This allows you to see if your power outputs are improving or if things are heading in the wrong direction. I would also like to know this. It was later applied to cycling by Dr Andy Coggan. Training with heart rate vs. training with power - what should you use? Im averaging mid to high 90s percentages for endurance and tempo; said differently, Im not going hard at all for almost all of those months! READ: Why angular momentum of electron is quantized? TSS, or Training Stress Score, is a number that takes into account how long you trained for, and at what intensity. Related Post: How to Improve Your Cycling FTP? Without a power meter it goes by relative effort, basically heart rate. 102. . This is NOT percentage of FTP. Comparing to others is very tough, as anyone who is doing longer and more frequent workouts will inherently have an advantage. 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. See my top recommendations here, as well as a full list of all products and services our team has tested for various mental health conditions and general wellness. You can, of course, score more than 100 but the maximum score you can achieve per hour is 100. I was hoping to find someone on here with a score over 200 because I just wonder if it's possible. It's been mixed up week here at STW Towers, mostly thanks to everyone suddenly realising they haven't used up their annual leave so they'd better take some time off. your muscles are in pretty good condition. Usefull ness? Reddit and its partners use cookies and similar technologies to provide you with a better experience. For example 300 watts feels more than twice as hard as 150 watts and so Weighted Average Power gives more authority to higher power outputs than lower, while it also looks at the variation in power on your ride and calculates an average power which is a more accurate indicator of your effort and, therefore, represents much better how hard the session was physically. And, honestly, I'd say I . A good fitness score is dependent on how much you are tracking within Strava. Liked this article? It (combined with ATL / TSB) can help you flag if you are training too much, too soon. Running, riding, swimming, skiing, indoor rowing - anything you upload while using a heart rate monitor will work with Relative Effort and tell you how tough your activity was on a leveled playing field. While cardio exercise is great for burning calories and helping with healthy weight balance, it also improves your cardiovascular fitness. Running 36 mi./wk, https://support.strava.com/hc/en-us/articles/216918477-Fitness-Freshness-Summit-. We and our partners use cookies to Store and/or access information on a device. Again because Fitness Score is cumulative there is also concern about how much it drops. Plus the the week's top tech news, in: Flying Tom Pidcock wins Strade Bianche, in: Cyclists call on council to reconsider unsafe diversion, in: Call for Scottish safety portal that would "deliver justice", in: Campaigners: Remove pedestrian vs cyclist conflict, in: Highway Code changes haven't helped cyclists, in: NMotD 853: Close pass lorry driver fined. It could help you work out if youre fit, knackered or pulsating with athletic vim (to). I do feel good and I can complete all my training rides at 100%, but am I really losing fitness just because i am not doing 5-6 harder rides a week? Fitness & freshness is lazy interpretation of the model. - Singletrack World Magazine. That's the whole point of overloading: you ramp it up, and then you let it fall (become fresher) and taper into your race. Strava measures fitness or calculates it using your Relative Effort which is based on either your heart rate of perceived Exertion input and/or power meter data. I have never made it passed 40. Location. But with the rollout, Strava is creating a more feature . 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. Interested to learn more? Here's how to start 2017 with a bang. 112, Im fit!! This explains why two riders doing the same ride may come home with very different Suffer Scores. For example, my FTP was 240ish last year. For more information, please see our What is a good fitness score? Moreover, click on any point in your graph and it will give you more information about that specific time interval, showing your specific Fitness, Fatigue and Form values. What I did was switch it to only power seems to be somewhat similar to training peaks. You obviously run a ton. As a general rule of thumb, a day with a score of less than 50% would be considered easy. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. If you're focusing only on chronic training load, once you ramp up, if you started racing, you're going to see it fall off, right? Doesnt shift my belly though. How High Should my CTL or Fitness Score Be? A good tempo ride would be between 65 and 80 percent. But based on past history, I wouldnt put too much stock in it. Strava's implementation is based off PhysFarm (Dr. Skiba) as opposed to TrainingPeaks (Dr. Coggan). Heres our guide to understanding sixkey Strava metrics: Suffer Score, Fitness and Freshness, Weighted Average Power, Intensity, Training Load and Power Curve. I'm in week 11 out of 18 doing 55 miles this week. what's a good strava fitness score. My strength training is going well too, i am increasing weight and setting PRs each workout. Therefore, a realistic goal for the climb would be 1h 10m. I had one of my best rides today. Workouts that got tagged as Historic Relative Effort are linked to a shift in 5-10 points of total fitness score gains. My Brother in law raised a ticket and strava suggested it is because his power zones were set very low. The graph, found under the Training tab for premium users, plots the Suffer Score and/or Training Load of each ride you do, depending on whether you use a heart rate monitor or power meter you need to use one of the two, or both for maximum accuracy. A 2-hour steady ride may also result in a TSS score of 100 (TSS factors in the duration of your ride as well as intensity). This was at nearly max heart rate, with 95% of the run spent at 90+% max heart rate. Intensity can be used to see if you are riding easily enough on your easy days and hard enough on the hard days. NO SPRINTING. I like the freshness going up, but not the fitness going down anyone have any non science info to back this up?? This is purely out of interest but 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. A very general rule is that a good CTL score is about 65-70 or more to have a solid fitness for your event. Everyone knows you are fit, it is a lifestyle for you. See the forest, the reason these numbers are skewed is because you just did a big build. I can help you change that. 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. The most alluring bonus feature is the Suffer Score. But, how is it calculated? You can see how much progress youve made overall and where you are in your training cycle whether youre peaking, maintaining or recovering. The Strava Suffer Score is an analysis of your heart rate data. 50-65 per cent would be an endurance ride. What is CTL in TrainingPeaks? Anybody got a much higher number like 100 or more? Im at 31 currently, but thats after a four month layoff. 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. If someone has done many years at 100tss/day thats different than someone with a couple of 30 tss/day years. DURABLE DESIGN: Rated IP68 - dustproof and waterproof construction can be submerged up to 1.5 meters for 30 minutes making the Rhythm+2.0 waterproof and sweatproof for your toughest workouts. If you have less training versus prior weeks, your Strava Fitness score will decrease.). Currently at 120 or so. Originally conceived before the 2023 UCI World Championships were POC Omne Lite and Ultra helmets, Pole Voima ID, Bell Full-10 helmet, Cane Creek ILG2 shocks, and Focus Jam/Sam 2s. 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. An endurance ride would account for 50-65 percent of the time. Again because Cat 1-2s should be at 90 or more, and World Tour Pros often exceed 150. Rochester. 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. 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. So I rested and my numbers got super, super positive. I've decided and bought a '21 Revolt which is nigh on identical in stack and reach to the Defy, only differences being a slacker front end and Well if you ever go to Chesterfield you will be called "youth" however old you are. I have averaged a Training Stress Score of 60, per day, for the last month. Free Member. The Glentress Masterplan sets out redevelopment proposals that includes new trails, improved facilities, and some new accommodation options in the area. For the most part these tests all approximate the same thing, but their methods are different. FTP is the maximum average power you are able to sustain for one hour (heres how to calculate your FTP). Cookies help us deliver our services. 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 combined Power+Relative Effort scores are higher than this by about 20 points, but that is do to alternating days of running with days of riding. Strava - Fitness and Freshness. Stravas implementation is based off PhysFarm (Dr. Skiba) as opposed to TrainingPeaks (Dr. Coggan). It could help you work out if you're fit, knackered or pulsating with athletic vim (to). However, it also goes down quickly as you take a few days off. Finally, you will see the Fitness plots that data across time to show you the accumulation of your training. I have yet to see any training metric from Strava that has any meritbut that said, I have not seen or used the F&F metric. For instance. It clearly a bunch more Zone 2 and Zone 3, with just some small bouts of intensity as I tested different anaerobic benchmark durations. Want to take your training to the next level? You also may have a handful of big efforts, races or long rides/runs, in the recent past. Each major fitness tracker device or training tracking system seems to have its own rating for an overall fitness level. Your cardio fitness score is determined by your resting heart rate, age, sex, weight, and other personal information. What is a good fitness level on Strava? By the end of October, my numbers will be more normal. Theme by HB-Themes. 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. My fitness hit a high of 84 but was mostly hovering in the mid 60s, which is very low for a competitive Category 1 racer. Even if I rested a few days and come to zero, Ive been riding a ton and will be tired. You could just be getting tired. You got to look at the big picture. Therefore, if you go out and do a 25-mile time trial in one hour then you would expect your intensity to be 100 per cent if you pace your ride correctly and empty the tank. 65-80 per cent would be a good tempo ride. 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.