what's a good strava fitness score

If you're there, this is when a lot of people are thinking: wait, TSB of 0? Although the formula to calculate Training Load is actually quite complicated, the easiest way to imagine a Training Load score is if you mark your ride on effort between one and ten and then multiple that by how many hours your rode. I don't remember you ever resting that much. And this is why things can be very deceiving. rubbish uphill, downhill 'balast' make me fast. That makes Garmin's entry-level smartwatch my top pick for a first fitness tracker, especially since it doesn't look particularly sporty. Peloton sets Zone 4 and 5 at the same . Check out how one workout stacks up to the last or how strenuous it was compared to a totally different sport. wilburt Free Member What's a good fitness score, mine's 45 which it would seem difficult to get much above without spending a serious amount of time on. A different way of showing that I didnt have much intensity is looking at the percentage of work above 85% vo2max. As you get fitter your heart rate is lower for a given intensity, so if your score in December for the club run was 200 but by March its down to 180 then you know youve had a good winter, though its worth bearing in mind there are various other factors that can affect your score. Taking a rider who uses a heart rate monitor as an example, Strava creates a weighted average of these Suffer Scores over the 42-day period. What is a good BPM for my age? 3 Month Base Period for Off-Road - Gravel, MTB and Cyclocross. This totaled 40-50 miles of running a week, and no other tracked workouts. Everything You Need to Know About Peloton Strive Scores As said, it's a bit of a shit metric, but for amusement value, it's currently 129 and was at 166 over Xmas when I was riding every day and doing the Rapha 500. 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. This metric compares the Weighted Average Power of your ride to your Functional Threshold Power, which you can put into Strava on the My Performance page under Settings. You workout 1-2 days a week but it is not at maximum capacity, especially compared to a few months/years ago (or really anything more than 45 days ago) so Strava knows you had the ability to push harder and your effort scores are trending down. Source: Mayo Clinic (See Reference # 4) 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 how it compares to Strava fitness score and other train load measures, Read how V02 max measures up against the Strava Fitness Score, Comparing Wetsuit vs. 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. This is purely out of interest but what is the highest fitness score possible on Strava? This is now through July, and I come up to this race. Big gym freaks, but cant cope with some big hill rides). If so what does your week look like? spring) or when someone goes on a training camp. TSS is a training load metric that combines the volume (time) and intensity (power) of your workouts into a single number for each workout you do. We will never sell your data and you'll only get messages from us and our partners whose products and services we think you'll enjoy. TSS, or Training Stress Score, is a number that takes into account how long you trained for, and at what intensity. What is the highest fitness score possible on Strava? Posted on . I am way more fit this season than last. 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.. Learn More, Seven of the best winter training camp destinations, Zwift users rejoice! Its now 299w but according to Strava, my fitness figure is much lower, No bad thing to have a rest month. What are the Fatigue, Fitness, Form Numbers in Training Peaks? " Accuracy is important if you are going to use TSS or CTL. I would also like to know this. 100 TSS points from a one hour time trial will surely feel different than 100 TSS points from a two hour endurance ride. Fitness Score 40-80:You regularly train, maybe up to 4-5 days a week. Once you attach your power meter it rates fitness and freshness off of relative effort and power. What's your strava fitness score? If you are wondering why your Fitness is decreasing on Strava, this could be one reason! Use TP, WKO, or Golden Cheetah if you are really interested. On a hard 20 minute 5k effort I was also able to improve my Fitness score by +4. Its now 299w but according to Strava, my fitness figure is much lower. This is where the Weighted Average Power comes in. So, there's no good or bad scores. I'm about 300km a week. These athletes are typically around 100 tss/day or more. 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. I havent worked ANYTHING REMOTELY CLOSE to a race or event specific effort. Currently at 77, peaked at 90. (New annually renewing membership only. Peaked at 68 in July, currently 36 after pretty much 3 months of various colds and bugs. Zone 4: 85% to 95% of max Heart Rate (score is multiplied by 8) - really heavy breathing, can only do short bursts with this heart rate. Continue with Recommended Cookies. Strava is the go-to fitness app for competitive types, but the company needs to do more to address privacy and security concerns. A form score less than zero suggests the opposite. Another month at the same produced a rating of +27 maximium. The consent submitted will only be used for data processing originating from this website. The fitness value (60) to the left of the image, illustrates how fit I am at this moment in time. As your power goes up, the amount of effort it takes to sustain that power goes up by an even greater amount. Zone 5: 95%+ of max Heart Rate (score is multiplied by 8) - your max effort. That said, Suffer Score canstill be a usefulway to track your training. sad times eh was 111 pre accident which dropped to 5 quickly got back to mid 30s after i got back on but motivation, mood, kids, life has killed me since, what i can see in the pattern, is that my riding in 2014 contained a lot more intervals (strava kom chasing) and TSS doesnt account for things like Repeatability or Race Specific efforts. We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. Please feel free to leave any comments or thoughts about the content of this article! Even though fitness is a time-weighted average, a simple rule of thumb is that your fitness score equates to your average training load over the last month. The whole point is, is by the end of August, there's no way I wasn't exhausted and ready for rest. what is a good strava fitness score. Many often ask: Is CTL a good measure of fitness? While it can be used as a general fitness guide, it is not meant to be utilized as race readiness. 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. Again, Ive been building my aerobic fitness. I had done some PMAX intervals and a one hour test which made those two weeks percentages much lower on the top of the chart. The cause of fatigue is the same as the cause of fitness. Does anyone else use Strava to chart fitness? By tracking your heart rate throughout your session, and comparing it to your maximum heart rate level, a suffer score will be produced. Strava is the go-to fitness app for competitive types, but the company needs to do more to address privacy and security concerns. Here is a non scientific summary of how to think about your fitness score and where it will line up, based on discussions with friends and a review of various forums and users. The 42 and seven day averages used for fitness and fatigue come from research into how long the effects of a training session can be felt and also how long it can take to recover from a hard training session. See the forest, the reason these numbers are skewed is because you just did a big build. Look up Banister impulse-response model. You might be as fresh as a daisy because you havent ridden for weeks but your fitness will be very low and, therefore, your form on the daywill also be low. Last updated on September 19th, 2019. Club de Virginia Beach, VA | Tripower Cycling Club en Strava Generally, varying VO2 max scores indicate: 15 - 30 signifies a low cardio fitness level. So I rested and my numbers got super, super positive. This allows you to see if your power outputs are improving or if things are heading in the wrong direction. Escape the British winter and jet off to a cycling paradise, Cycling social network further embraces virtual riding to offer partners the chance to reward turbo rides. Strava Related Post: How to Improve Your Cycling FTP? Once Strava started to incorporate their version of a Performance Manager Chart, calling it Fitness and Freshness, athletes started to dig into their data more and look at graphs of how fit they were. Tt's going to fall a little bit more. For me:-, 2014 53 from a rest month (october) of 12 What Is A Good Fitness Score On Training Peaks? (Solved) Stravas implementation is based off PhysFarm (Dr. Skiba) as opposed to TrainingPeaks (Dr. Coggan). If youve enjoyed this article, then please consider subscribing to road.cc from as little as 1.99. Strava Premium Features For Cyclists Power Analysis The only cycling-specific feature of Strava Premium is its power analysis, which uses the data collected from a power meter and provides information such as training load, intensity, power curves and time spent in each power zone. But if you're following me on Strava, you're probably thinking Wait a minute! Fitness Score 120+:You have a daily routine and it includes substantial time working out, running or cycling. Finally, consider that being in form or peaking is not the same as being fatigued. Posted November 19, 2021 by November 19, 2021 by Strava gives a pretty good explanation of Fitness and Freshness. Again this will only be an estimate, because many other variables (terrain, wind, etc) are not accounted for in this method. 116 currently but I have yet to go for my tempo run today. Its calculated relative to your FTP. I have 85% tempo or close by, and less than 5% at 85% of VOMax (FTP), so Im not going hard. The second way you can use the Power Curve is to help with pacing. Subscribe to our for a weekly newsletter for regular tips, tricks + tools delivered to your inbox. Ultimately, it is up to the individual to decide what factors are most important to them and what constitutes a good suffer score. Im actually TIRED! theres almost ALWAYS very little zone 1. no idea mines 8 haha, how do they measure it? It can help reflect that your increased training time or effort or focus is increasing your normal day. Accuracy is important if you are going to use TSS or CTL. Youre fit. Is a VO2 max of 40 good? Doesnt shift my belly though. If I was only looking at CTL metrics and not really understanding WHY the numbers were where they were, I could have dug myself into a huge hole months after a big build. Another way is to use the est. 121 Tues. Integrated with Apple Health kit and Apple products, V02 max is a measure of cardio fitness (not training load). The fitness score impact of that single run (an 18+ mile, nearly 3 hour run) was +9 Fitness Score. To be fair this comes with a fair bit of freshness impact, another number which Strava tracks. What is a good fitness level on Strava? View our media pack. As we have discussed how Strava measures Fitness, we have also discussed how it can become a very subjective concept that can mean and encompass many things. The article claims that a typical fit cyclist might be able to crank out 250 to 300 watts as an average for a 20 minute FTP (functional threshold point) test, while the pros usually average 400 watts. 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. For example, you might see that last season you were actually training more than this season, however your power is better this season, and this tells you that you were probably overdoing it last year and that you have now found a better balance between training and recovery. Thankfully a fitness score is not a one time measurement. That same run moved a Freshness from 56 to 110, and personally it was not a run that I could do on back to back days, or really even back to back weekends without ideally. Understanding Strava: six key training metrics - Road Cycling UK However, we can simply understand fitness as an accumulation of training. For the off season i switched from mid volume to low so I could add a few extra days to focus on strength training and still train on TR on the Sweet Spot Base plan. At its heart is a. You might be measuring training in total hours spent per week, and if so are likely to be in the 10+ hours range. Posted: (3 days ago) Strava - Fitness and Freshness. Copyright OptimistMinds 2023 | All Rights Reserved. Weighted Average Power is a key figure that youll see at the end of each ride if you use a power meter and is very similar to what people often refer to as normalized power the metric used in Training Peaks software. 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. Location. what is a good strava fitness score Get street cred for your sweat. After 9 weeks I'm back up to a 45-52avg. So don't be hard on yourself when you're like, Why are my numbers all screwed up, you might have just went through a big build, or there might have been something else that happened. Works with over 200 popular heart rate monitoring fitness apps including fitdigits, wahoo fitness, mapmyfitness, runkeeper, strava and more! Ideally, you have a Fitness that is at or above 70 and a Form that is close to, or above 0. This is assuming you are coming into the week very fresh, and for the most part have been under reporting your training in Strava. A few weeks prior to this 18.5 mile effort I ran a personal best 5k which only same in at 74 relative effort in under 20 minutes. Consummate Athlete. For example, if you were to do a short time trial, say five miles, you might be riding for anywhere between ten and 15 minutes. You can see loads of endurance and tempo, one day of a threshold effort (yellow), and some zone 5, but not much. Taking a rider who uses a heart rate monitor as an example, Strava creates a weighted average of these Suffer Scores over the 42-day period. In 1992 the group became very interested in bicycle racing and recruited several new members who were strong road cyclists. If, for example, you have been training very hard your fitness will be high but if you are so fatigued that you can barely get out of bed then your form on the day will be low. Additionally, you can change your body position due . A standard daily run of anywhere from 20-60 minutes usually only moves a fitness score by +1 and some short easy runs do not move it at all. On Strava, each ride is evaluated in terms of its Training Load, if you have a power meter, or a figure derived from your Suffer Score, if you just used a heart rate monitor. Forerunner 265S Battery Life: Smartwatch Mode: Up to 15 days. Your score is entirely relative to you. 84, I was at 95 earlier this year. And then what happens if you go to another race? The good news is that it appears that you are in almost as good of shape on the bike as you ever have been during your Strava lifetime. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. 50-65 per cent would be an endurance ride. While Suffer Score and Fitness/Fitness can be calculated using heart rate only, for those of you who use a power meter, there are a number of other additional metrics on Strava that you can use.