TrainingPeaks: Mælistikur16. janúar 2019
Jón Ingi Sveinbjörnsson
trainingpeaks metrics draft
Hvað þýðir … og hvernig er það notað ? (mælistikur) ¡ TSS – Training stress score ¡ IF – Intensity Factor ¡ NP – Normalized power ¡ Pw:Hr - ¡ VI – Variability index ¡ EF – Efficiency Factor ¡ CTL – Chronic Training Load (tekið í 5. hluta) ¡ ATL – Acute Training Load (tekið í 5. hluta) ¡ TSB – Training stress balance (tekið í 5. hluta)
Mynd af grafi, þarf að tala um að hægt sé að velja parta af grafi og tölur endurspegli þá það sem valið er. Default sé um alla æfinguna að ræða
Heildartími æfingar (eða parts sem valin er af grafi)
Heildar vegalengd sem farin var (skoða hvaða mælieiningar er boðið upp á og tala um) ATH fyrir ic8 hjól þá kemur þetta sem 0km þar sem ekki er í boði að tengjast hraða skynjara á hjóli, hægt er handvirkt að slá inn vegalengd fyrir æfingu sé þess óskað (Spurning með að tala um bretti og tss stig og breyta vegalengd og þá pace sem lagfærir ekki tss)
A measure of power output over time. Riding 200 watts for 1 hour would accomplish 720 kJ of work.
NP (normalized power)
Mat á hversu mikið afl þú hefðir getað notað yfir æfinguna ef afl hefði verið fasti en ekki rokkað til eins og oftast gerist á æfingu
To account for this variability, TrainingPeaks uses a special algorithm to calculate an adjusted or normalized power for each ride or segment of a ride (longer than 30 seconds) that you analyze. This algorithm is somewhat complicated, but importantly it incorporates two key pieces of information: 1) the physiological responses to rapid changes in exercise intensity are not instantaneous, but follow a predictable time course, and 2) many critical physiological responses (e.g., glycogen utilization, lactate production, stress hormone levels) are curvilinearly, rather than linearly, related to exercise intensity.
By taking these factors into account, normalized power provides a better measure of the true physiological demands of a given training session. In essence, it is an estimate of the power that you could have maintained for the same physiological “cost” if your power output had been perfectly constant (e.g., as on a stationary cycle ergometer), rather than variable. Keeping track of normalized power is therefore a more accurate way of quantifying the actual intensity of training sessions, or even races. For example, it is common for average power to be lower during criteriums than during equally-difficult road races, simply because of the time spent soft-pedaling or coasting through sharp turns during a criterium. Assuming that they are about the same duration, however, the normalized power for both types of events will generally be very similar, reflecting their equivalent intensity. In fact, normalized power during a hard ~1 hour long criterium or road race will often be similar to what a rider can average when pedaling continuously during flat 40k time trial – the normalized power from mass start races can therefore often be used to provide an initial estimate of a rider’s threshold power.
IF (Intensity Factor)
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. 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.
VI (Variability Index)
The ratio of Normalized Power to Average Power for a workout. Indicates how steady the power output was. Time trials and long course triathlon bike legs may have low VI’s (<1.05) workouts or races with a mix of sprinting and coasting (criterium, track, cyclocross) will have higher VIs.
EF (Efficiency Factor)
The ratio of Normalized Power or Normalized Graded Pace to average heart rate for a given workout. A drop in this number over time for similar workouts indicates a higher power or pace for a given level of effort and in increase in fitness.
W/Kg (Watts per Kilogram)
The ratio of a cyclist’s weight to their power output. Allows for performance comparison between riders of different weights.
Pw:Hr (Aerobic Decoupling)
https://cyklopedia.cc/cycling-tips/what-is-pw-hr-aerobic-decoupling/ What is (Pw:Hr), Aerobic Decoupling? Aerobic Decoupling is a ratio between Normalized Power and Heart Rate between the first and second part of your workout.
NP1 – Normalize Power from first half part of the workout NP2 – Normalize Power from second half part of the workout HR1 – Heart Rate from first half part of the workout HR2 – Heart Rate from second half part of the workout
TSS (Training Stress Score)
Training Stress Score (TSS) is a composite number that takes into account the duration and intensity of a workout to arrive at a single estimate of the overall training load and physiological stress created by that training session.
Greinar sem virkar fyrir: Hjólreiðar og róður ef notaður er aflmælir
Hvað þarf: Gögn frá aflmæli, FTP gildi(skráð í Power zones) Þetta er nákvæmasta TTS mælingin fyrir hjól
rTSS (Running Training Stress Score)
Virkar fyrir: Hlaup
Hvað þarf: Pace og hæðargögn, threshold pace for hlaup (skráð í Speed/Pace zones) Næst nákvæmasta mælingin og það sem er notað sjálfgefið fyrir hlaup ef nægar upplýsingar eru til staðar.
sTSS (Swim Training Stress Score )
Virkar fyrir: Sund
Hvað þarf: Heildartíma hreyfingar, fjarlægð, threshold hraða fyrir sund (skráð í Speed zones)
Sjá nánar: Calculating Swimming TSS Score
hrTSS (Heart Rate Training Stress Score)
tTSS (TRIMPS Training Stress Score)
Stjarna við TSS gildið merkir að það hafi verið slegið handvirkt inn en ekki hafi verið notast við sjálfvirkt reiknað gildi.