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Fitness - The MASTERCLASS - TSS, CTL, ATL, TSB and Performance Management Charts EXPLAINED!
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- čas přidán 2. 08. 2024
- So, you want to take your training seriously? You understand the concept behind FTP but want to take things to the next level? In this video, I break down the concept of fitness and the performance management chart that you will find on apps like TrainingPeaks, TrainerRoad, Today’s Plan, Strava, and more. A lot of people look at these numbers without fully understanding what they mean. They look at charts and graphs and think up is good and down is bad but don’t use them to their full potential. I will break down the metrics of TSS (Training Stress Score), CTL (Chronic Training Load), ATL (Acute Training Load), TSB (Training Stress Balance), and PMC (Performance Management Chart). My hope in this video is to give athletes a better understanding of how to manage their own training, just as a coach would so that they can make the best use of their time and effort. If your approach is to simply pile on more and more work day after day, you are leaving a lot of potential on the table. This video will teach you how to correct that approach and look at your training in a more holistic manner going forward.
*I did not notice until publishing, but when I said if you ride at 75% for an hour it is 75 TSS I misspoke" that should have been 85% for an hour is 75 TSS. The calculation is performed as the percentage as a decimal squared X 100.*
Check out the apps I mentioned in this video for performance tracking:
TrainingPeaks: www.trainingpeaks.com/pricing...
Today’s Plan: www.todaysplan.com.au/pricing/
Strava: / strava
The keyboard everyone asks about amzn.to/3r5Ue17
The Cyclist’s Training Bible by Joe Friel - breaks down many of these concepts into greater detail amzn.to/2NMr6O6
Training and Racing with a Power Meter by Hunter Allen and Andrew Coggan - the science behind training with power: amzn.to/3szSQEj
0:00 Introduction: Why this stuff matters
7:15 TSS - Training Stress Score
11:27 CTL - Chronic Training Load (Fitness)
13:43 ATL - Acute Training Load (Fatigue)
14:42 TSB - Training Stress Balance (Form/Freshness)
22:18 Performance Management Charts
Check Me Out On Social
Instagram - / everything_. .
Twitter - www.twitter.com_EIP_CZcams
Strava - / strava
everythingisphotogenic@gmail.com
Nobody on YT can explain ANYTHING so understandable as you!!!!! It is a gift :)
Tru! Sarah can I call you for work questions?
**I did not notice until publishing, but when I said if you ride at 75% for an hour it is 75 TSS I misspoke" that should have been 85% for an hour is 75 TSS. The calculation is performed as the percentage as a decimal squared X 100.**
Timestamps:
0:00 Introduction: Why this stuff matters
7:15 TSS - Training Stress Score
11:27 CTL - Chronic Training Load (Fitness)
13:43 ATL - Acute Training Load (Fatigue)
14:42 TSB - Training Stress Balance (Form/Freshness)
22:18 Performance Management Charts
Also note when I said the term rolling average I inadvertently omitted the word **weighted** there's a little more calculation in the back end than a basic average or mean value, but its not particularly important to understand. For the data junkies, the equtions are:
CTLtoday = CTLyesterday + (TSStoday - CTLyesterday)(1/CTL time constant)
ATLtoday = ATLyesterday + (TSStoday - ATLyesterday)(1/ATL time constant)
And TSB is the simple subtraction.
The average is weighted to give a greater preference for recency.
Sarah, hi. I get a tremendous amount of benefit from your Zwift and training videos. My reason for commenting here, though, is to ask you to check your website email. I've been trying to reach you through it about a couple of photography assignments for my magazine that are less than 45 minutes from you. Please let me know if you are not interested, so I won't keep trying to get in touch. Thanks for all of the Zwift information!
@@spedway Thanks for the heads up, looks like there must be something wrong with the linkage to my email with Squarespace, I'll have to look into what's going on. I wish I could take on some assignments right now, but I am absolutely swamped at work for the next 6 weeks. Between that, my training, and trying to get up at least one video per week I am pretty time-starved. I wouldn't want to commit to something I couldn't deliver in a timely manner or submit with the level of quality that I would want to provide, especially for publication. Sorry that your inquiries went unanswered, I will check the back end in Squarespace to figure out the bottleneck. The email address it goes to is everythingisphotogenic@gmail.com. If you want to send me your email directly, if things let up sooner and you're still in need, I can reach out. 🙂
I used these formulas to do the calculation for your example of the starting CTL of 50 and doing 700TSS over a period of 7 days. I arrive at a CTL of 58 like you said, but I do not get an ATL of 100. Using your formula above I get an ATL of 83 at the of the 7 day period. What am I doing wrong? I started with a CTL of 50 and ATL of 50.
@@guscrown you would not get an ATL of 100 in this example. The averages are weighted and rolling. 83 is the correct CTL. In the example I used in the video was to help people to understand how they are related when calculating TSB. I didn't mention the starting ATL. If we assumed it was identical to the CTL, ATL would actually hit an endpoint of 92, not quite 100. It wasn't worth creating hypothetical ATL values for the preceding days for the sake of explaining the broader concept. It also depends on how the daily TSS is distributed. 100 TSS per day is different than 104, 98, 84, 124, 64, 135, and 95, but they still make 700 TSS for the week.
Because these rolling and weighted averages are recalculated every day, starting delta between ATL and TSS matters and two different riders with the identical 7 day TSS distribution could have different ATL values. A person with a starting ATL of 80 will have an ending ATL 10 points higher than someone with an ATL of 50 at the end of that week.
Hope this helps.
You're such a natural educator and brilliant communicator. It really makes me happy when I see people with your kind of skillset sharing them with the world. Thank you for all the time you've taken and the commitment you've made to making the REST OF US BETTER. You're a gift Sarah, thank you.
Brilliant. You're a great educator and not once did you go to a close up of you making a coffee or try and sell a supplement called greens something or other like so many other youtubers! I can actually get some value now from my Strava subscription and understand what the numbers are saying - great boost to my training! Thank you!
I have just turned 70 and am being more deliberate about my fitness/exercise, so these videos are very helpful in understanding the modern context/jargon/concepts. I've raced dirtbikes most of my life, but am getting into mountain biking so want to be more deliberate about my training.
One of the best explanations I've seen on the topic. Great job!
This is the best explanation of Fitness metrics I have ever come across. Please make Masterclass vid on using a Power Meter!
I made this long form video about training with power, zones, FTP and so forth:
czcams.com/video/pnK6_3rSyh8/video.html
But let me know if you're asking about something more specific regarding power, its a good subject 🙂
@@EverythingIsPhotogenic The struggle for me comes with understanding how to use/apply my power meter data on the road. Whilst i understand how to use it in training purposes ie intervals for a certain period of time. I think a lot of people would benefit from understanding how to apply it more readily to group ride/ race specifc situations.
Awesome. I’ve been using ‘intervals.icu’ and looking at the ‘fitness’ graph, and had no idea what it was telling me. Now I know. Thanks.
Pure gold!
Good explanations. Thanks. Another good (and free) resource for this data is the intervals.icu. Connect it to your Strava account and it provides all the calculations. I don’t think there’s a mobile/app version though if that’s important.
Your content is so good! Subscribing!
Loving these!!
Great video and information. Thank you! I'm subscribing.
Greetings from Mexico City.
Thank you for making sense of these numbers for me and giving me a sense of how to use them. Very much appreciated.
... but a brilliant explanation of the significance of these metrics all the same. Great video, very instructive.
Thank you for this. Well explained.
Waw! Signed up on TP a month ago, saw a zillion yt-clips on how to correctly read the data, but still failed to use the platform properly. After watching this, all is clear. Waw, just waw! 👍
Thank you so much for explaining this for all of us
Very sound advice! Your videos are a wealth of information. Thank you, Sarah!
Theo best vídeo I saw lately! Thanks for the great explanation! 👏
Another brilliant video, Sarah. 👏👏👏
Thank you 👍
Wow thank you for this learned so much!
Great Stuff. Thanks a lot.
Thank you. I love learning from you.
Oh my goodness Sarah. I recently found your YT channel and I've been going through your videos. I only wish I found you sooner! As a beginner cyclist and just having done my first triathlon, this kind of information is so valuable. You have a knack for explaining concepts so clearly in an easy to understand manner. I've just joined your membership and look forward to learning more. Thank you.
great video.... thanks!!
Sarah, thank you very much for this excellent discussion about fitness, learned a lot!!!
This is a great video. Thanks !!!
Great video - excellent explanation
That’s is the most informative and comprehensive explanation about stress fatigue building phase and fitness. That’s brilliant. Thanks you.
Great video! Great info! Well done! RIDE ON!
Such an amazing explanation! Great job....thank you, the community will be much better for understanding these things.
A really good explanation. Thanks.
That was very informative, and broken done nicely. Thanks.
Great and informative video!
Thank You. This was really helpful.
As always, great easy to understand information. I'll be utilizing this from now on to track how I'm doing and to hopefully stop myself from over training.
This girl knows what she's talking about. Listen.
Excellent explanation! Thank you very much!
What an incredible video. I learn so much from the way you present the information. Thank you for taking the time and effort to put this all together. This will definitely be a video I come back to for referrence.
Super video. Thank you for providing such clear and consumable info on the topic.
Very helpful. Thank you
Brilliant this really helped me understand TP data much better. Thanks and keep up the good work.👍
That was a great explanation! Thanks
I listen in your speed and it's a breeze of fresh air!
Excellent explanation of a confusing topic for me!! You are AWESOME!!
I just found this tonight. Finally!! Someone has explained these concepts to me so that I am able to understand them and understand the likely reason why my attempt to bring up my FTP last autumn was doomed to failure and resulted in a crash of motivation. I will make a new plan and look forward to getting the results I want. Thank you.
Brilliant explanation.
Very very good. I don't think we can explain it in a better way. Excellent ! :)
This video is just so good that I had to applaud. So informational and helpful for a beginner cyclist who is exploring self training. There are many tools (Training Peaks, Strave etc) provides platform to store data but data themselves do not help much if I do not understand them well! Thank you Sarah! You rock again! I would love to see more videos about self training tips!!
Nice! Never heard that broken down. I'm just a rider that does plans to get in shape to ride and have felt a bit over trained at times. So this was good. I have a feeling that my FTP is a bit high at times. Use to do the 20 minute tests with TR/sufferfest - don't miss them. Now I do the ramps and did my first Zwift ramp recently and it seems high for me as I'm just starting out again.
Great explanation, Sarah. I’ve been familiar with these concepts for a few years, but this really took it to another level for me. Thank you. 👍👊
Outstanding and thank you! As an aging ultra-runner, I can finally understand the crazy graph on my Training Peaks and adjust my workouts accordingly!
wow, amazing info, i'll need to watch this a few times to get my head around it, but this is really helpfull thank you :)
Very helpful video. THANKS 😊
Thank you..thank you...thank you! Exactly what I needed to hear in trying to learn what the heck I was looking at.
Excellent explanations of TSS, CTL, ATL, TSB etc. I love these metrics and how useful they are. It is easy to get lost in the weeds as I often do. Your videos are so helpful and clarifying. Thanks!
A real MASTERCLASS...thank you.
This the best explanation of cycling data I’ve come across so far 👍!! Keep up the great work 🌱
Very good explanation, I get it now. I’ve had this with my swim, working really hard and going backwards, always feeling tired, now it all makes sense!
Great way of explaining what I think is complicated numbers thank you for your input. This video has helped me alot.
I just watched this twice. Great explanation, thanks!
One of the best explanations, if not the best. clear and coherent, especially new to cycling.
Such a Great Video! Thank you so much! This was really exceptionally helpful and so well explained!!
Gold, right here.
awesome info
Super helpful. thank you
Very well explained. Thankyou.
Thank you for the best explanation of these metrics and their interactions that I've heard. I've read the Allan & Coggan book but your explanation id more accessible and better. Cheers.
This is by far the best explanation of training peaks i have come across THANKYOU SO MUCH! i have struggled so much over the last 6 months with over training and not knowing why and you explained how training peaks can tell me why perfectly.
This explication is AMAZING
Wow, what an amazing resource! I just signed up for the paid version of TP and am trying to figure out how to configure my ATP, and your video was immensely enlightening! I tried scanning through your videos but didn't find one on self coaching - have you made anything like that? If not I'd love to see it - preferably one that's based on using your fatigue, fitness and form stats as a guide! Many thanks
Super video! I applauded for ¥200 👏
This is the clearest overview of Training Peaks charts and numbers. So good
I’m cycling for fun and improved fitness. Skiing got waylaid by CVD, so I jumped into Zwift. 2 months in and now I can start to make sense of some of the data I’m seeing, on Zwift and Strava thanks to this video. This also explains why I was starting to sense some fatigue. Now I’m mixing in training , and and find my recovery much quicker. This video helps make better sense of it all. 😊
Hallelluja! first time i see someone really explaining what Fitness means and puting the science behind. thanks for that
You've just saved me from making a load of mistakes as I'm looking to build my own plan. Thank you for taking the time to educate others.
Nice work
Excelent video, very well explained. I use suunto which pulls this data from TP but didnt really understand some of the concepts.
This is such a great video. I learned a huge amount in 1/2 hr. Great communication, very grateful - thanks.
What a brilliant video. Got a really good overview on what to look at but mostly to understand what i am doing and what i shouldn't be doing....
First time seeing this, excellent explanation and really helpful and a cat lover to boot !
😁 so far its useful! And the cats enjoy making regular appearances 🤣
Superb video very clearly explained - thank you for taking the time to produce this.
Really helpful video, now starting to understand the data in Strava, currently -47 on form, so going to make adjustments.
Your contents are awesome. When Dylan dropped his bombshell against TrainerRoad, I thought of a performance chart. I was like aren’t folks tracking their form? I use intervals.icu now. Its great tracker also.
Rurally we’ll done! Thank you!
Thank you! Glad it was helpful!
Excellent explanation. I am training for Ironman 70.3 five months away and this is like pure GOLD. Kudos to you
Thank you so much Sarah! I love your personality 😀 and breaking down the stats in a digestible way. Much appreciated.
Thanks for the kind feedback! I am very happy that it helps. Sometimes this stuff just takes an explanation that isn't just text definitions with yet more acronyms and "jargony" terms 😉
@@EverythingIsPhotogenic I totally agree. I am recently started training for an Ironman next summer in Lake Placid. I've been doing distance running for a few years, but not really "training". More just going out there and running.
So all the jargon and acronyms are next level. It does make feel like I'll soon be able to hang out with the cool kids and drop the lingo like it's nobody's business. 😁 Thanks for helping my cool factor.😂
OK, a page or two on my Strava Subscription just made more sense. :D After doing the Haute Route on Zwift, Monday was always going to rest day. :P I might have to watch this vid a few times to understand more of it. Thanks
Love the sweater! 😂
Thanks!
Thank you!
I watched the beginning three times just to watch Kitten again. I'm sure he's absorbed quite a bit of information by this time and perhaps actually is your source of information but you're keeping it on the down low. No worries. It's between you and me. Just this morning I was thinking to myself, self? My TSS today was 187 but I wish I knew what that meant. Boom. I think it, Sarah makes a video on it. When I saw what the video was about, I was beside myself clutching my pearls. Very well explained. Good job Kitten...um, I mean Sarah.
Lol I love it. Kitten is the brains behind the operation. I call him my miracle son I adopted him after a very dark year and loved him from the first day I ran with his 2 pound self peeing because he hadn't learned where the litter box was (think baby boy peeing during a diaper change 🤣) his full name is Kitten McNugget but he doesn't like barbecue sauce, he prefers whitefish flavored treats 😎
Perfect timing on this video. I'd just wrapped up a training program, then jumped into another one and quickly burned out. I have Today's Plan and I think with your insight from this video I could've seen that burnout coming and dialed back. Now I have a better idea of how to read the Load chart and not worry about second guessing the program schedule. As always, great videos!
@everything is photogenic I had one more question. How can you factor in, say outdoor rides, with no power meters into your load? Can you use HR to determine a ride's TSS or does that only come from a power meter?
You going over to training peaks with todays plan closing ?
Love the TTL hat 😊
#TTLNation
I like the hoodie
Fantastic explanation. Like Einstein said, if you can't explain it so a 12 year olds understands it. You don't understand it your self
You helped me make sense of these values. Thank you! SA University rules!
Awesome! Glad to hear it, they can certainly be abstract as you get into it!
@EverythingIsPhotogenic I just started using a power meter, and all the new numbers that come with it have my head spinning. Thanks to you, I now feel like I have a foothold to get started. Thanks again.
"Your body will ask you nicely and then it will pull the emergency brake." Amen! I love Strava's Fitness/Freshness data visualization. I am often way more fatigued than I realize. As athletes, we train ourselves to push through discomfort, which is not great for the macro level. Another great video.
I don't think anyone ever really learns to master this intuitively. I know I will defy this throughout the summer because it's fun to play with your fitness when the weather is nice. The rest and recovery days we ignore because we are feeling good, or trying to draw the distinction between just not feeling like it because your boss pissed you off today and signs of overtraining. I don't think we ever really find that line between training to suffer and true counterproductive work, but we can try :)
@@EverythingIsPhotogenic So true. In the evening I might think, "Oof I'm tired. I should probably take it easy tomorrow." And then I have decent sleep and/or weather is great, and then it's, "Well, it's so gorgeous outside! I'll just go easy." And then you warm up and get those good chemicals going and...and... you know :) Also hope your knee is on the mend.
Where is this Strava fitness freshness visualization. ?
It’s part of Strava’s subscription service. $60/year. Pretty decent.
@@shelleycline6660 thank you. I found it in the full desktop version of the Strava interface. I don’t see it anywhere in the mobile app.
You’re certainly a hidden jewel.
10:45 A number of ways to skin a cat. Teddy and Kitten just fled the room.
Never thought I would hear that phrase from a cat owner...