A form score less than zero suggests the opposite. Im just curious.. What is a good fitness level on Strava? Everything You Need to Know About Peloton Strive Scores Moreover, having access to this information can be particularly important for some people since it can help determine your current fitness level and how you could get better. Coming from never tracking rides with power in Strava I was able to build to a +17 Fitness score within one month of 2-3 days a week of Peloton rides. See the forest, the reason these numbers are skewed is because you just did a big build. 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. Because this can take into account your pace on a run or ride, as well as heart rate, it may not be uniform if you are widely varying terrain. The cause of fatigue is the same as the cause of fitness. Only recently did Strava adjust based on power and only if you maintained you FTP history (and probably if you forced a recalculation of the dataset). If you do have a single race, this might be the time to sign up for a trial version of Premium and test out the feature just for the event. The second video down below is going to highlight my real life problem that arose with CTL, where the past riding wouldnt help me plan future riding, and if I was focusing too much on CTL as race fitness or freshness, it would have led me astray. Agreed. The Fitness Score is calculated using Training Load and/or Relative Effort, to measure your daily training, and an impulse-response model to quantify its effect over time. Roughly speaking, a positive number means you are fresh, a negative number means you are deeper into a training block, and a number around 0 means you are well adapted to the training. The whole point is, is by the end of August, there's no way I wasn't exhausted and ready for rest. Please enter your email so we can keep you updated with news, features and the latest offers. However, you need to have at least one activity that contains either your heart rate data, perceived exertion data or power meter so the app can generate your Fitness graph. Lose It! A very general rule is that a good CTL score is about 65-70 or more to have a solid fitness for your event. 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. As a general rule of thumb, a day with a score of less than 50% would be considered easy. 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. Interested to learn more? Press question mark to learn the rest of the keyboard shortcuts. Finally, price is a factor. Heres our guide to understanding sixkey Strava metrics: Suffer Score, Fitness and Freshness, Weighted Average Power, Intensity, Training Load and Power Curve. What will riding a ton of base miles do to my CTL curve and Fitness Score?If you want to skip the details, jump down to the section Am I Fit and Race Ready. Or, Get Faster! As a result, Weighted Average Power provides a much better estimate as to how hard a ride was than average power alone. Therefore, you can compare your best ever power outputs in 2016 to those in2017or the last six weeks compared with the last 12 weeks. Training Load well come on to but first Intensity. 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? jifdave. You can then go through the power and time figures to get a pretty good estimate for what sort of time you should be aiming for on that climb. 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. Intensity can be used to see if you are riding easily enough on your easy days and hard enough on the hard days. Posted: (3 days ago) Strava - Fitness and Freshness. Free Member. Only recently did Strava adjust based on power and only if you maintained you FTP history (and probably if you forced a recalculation of the dataset). Subscribe to our for a weekly newsletter for regular tips, tricks + tools delivered to your inbox. Can you at least extend our premium subscriptions so we can play all races, until you fix the issue? Looking through the times, the first rider to climb the Tourmalet at less than 250 watts in the 75-84kg category did the climb in 1h 10m 27s. Heres the CTL: The blue arrows indicate periods of rest, and between the red arrows is the previous graph. Tel 01225 588855. 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. "The Fitness score is relative to you, you can't compare it to anyone else'sit's a benchmark of your own fitness," Simon notes. This can become very useful so you can identify patterns in your training and see how your training or workouts are adding up over time. Should be possible to carry some gains through season to season? Zone 1: < 65% max, Zone 2: 65%-75%, Zone 3: 75%-85%, Zone 4: 85%-95%, and Zone 5: > 95% maximum Since the heart rate multiplier and time are the only variables, it is fairly easy to calculate the theoretical minimums and maximums of the Strive Score, and they are as follows**: Your cardio fitness score is determined by your resting heart rate, age, sex, weight, and other personal information. Strava Suffer Score vs TrainerRoad TSS - Bike Hub Weve talked about why this isnt true (youre just tapering or resting). At the Consummate Athlete, the goal is simple: help people lead their best active, adventurous lives through coaching, videos, podcasts, articles, and events. Just focusing on your CTL can really screw up your racing, it's not race readiness. 8 Mar 2018. 19 Likes, 4 Comments - Jacques Markram (@jacques_markram) on Instagram: "That's a wrap for fitness and a pretty good effort for 2022! Strava Review | PCMag With sponsorship from Contel Cellular and Conte's Bicycle and Fitness, Tri-Power . They just ride and ride and ride. Another month at the same produced a rating of +27 maximium. I have logged a lot of rides over the summer with hr and some with power too. 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. Its calculated relative to your FTP. 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. I was at 0 TSB and exhausted!!! Pr- Pr- Premium Bad news: the Fitness and Freshness chart is a 'Premium' feature within Strava (not an affiliate link, sadly). Please feel free to leave any comments or thoughts about the content of this article! Strava - Fitness and Freshness. - Singletrack World Magazine Strava "Fitness & Freshness", Helpful or a gimmick. But you saw what I just did, all that you're telling me that I'm don't have a ton of riding in my legs? However, it also goes down quickly as you take a few days off. Running 36 mi./wk, https://support.strava.com/hc/en-us/articles/216918477-Fitness-Freshness-Summit-. Strava uses a methodology of looking at the total effort expending and comparing it to your heart rate or past efforts. But what exactly is a Suffer Score and how is itcalculated? For instance, if you are doing indoor cycling or spinning just connect your Strava account, and then ride or workout as usual. I'm 53 years old, 220 lbs + lost 113 over the last year. Finally, consider that being in form or peaking is not the same as being fatigued. Weve noticed youre using an ad blocker. As your power goes up, the amount of effort it takes to sustain that power goes up by an even greater amount. My Brother in law raised a ticket and strava suggested it is because his power zones were set very low. I'm with you on this, it's at best meaningless and at worst downright wrong. Strava has some good data to have Grade Adjusted Pace but if you run the same course on two different days and one you are slogging through mud, slipping in the rain, and sweating profusely because of high temperatures and humidity the total time and HR might be significantly different than on a cool day on hard packed dirt. I don't have those numbers here as strava doesn't count my cardio/strength/skating easily. Im happy enough with that as Im fast approaching 59. The Best Fitness Trackers and Watches for Everyone - WIRED For example, my fitness was 63ish last year. Besides fighting for position on segment leaderboards, Strava has a number of metrics and analysis tools available that, if you know how to use them (and thats the key), will help you improve as a rider. 112, Im fit!! Even with all of the above training, the big spikes in Strava Fitness score all correlate to the hardest efforts on long races. Consider this from psychiatrist Leela R. Magavi in a recent Washington Post article about fitness trackers and health anxiety: Below your graph, you will see important information about the activities that contributed to your Fitness values, as well as the Training Impulse. Manage Settings Okay, you get it, I havent been riding hard, but riding a lot. 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. The most alluring bonus feature is the Suffer Score. Under this simplistic model, fitness minus fatigue equals form (i.e. what is a good strava fitness score. Im a premium strava user but the freshness and fitness section is lightly greyed out with no data in it. There was a great question asked at one of our EVOQ.BIKE Live Sessions about Training Stress Score (TSS), and we discussed how you can count TSS points all day but they dont actually show how race ready you are. For the first ride in our example, the weighted average would be 150 watts, whereas for the second ride the weighted average would be 192 watts. See how important it is to step back and see the forest vs the trees? Most casual folks (those that are doing a Peloton ride 2-3 times a week) can expect a score from 20-35. But remember that overtraining is not a good thing and you could actually get hurt or injured if your body is not used to the training level. First of all, you can track your progress over time and you can change the time period that is displayed in the graph, using the last six weeks, a whole year or a custom date range. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. Continue with Recommended Cookies. Some of them may not include heart rate data, or you may also not have setup settings to include age and weight. As a general rule of thumb, a day with a score of less than 50% would be considered easy. After July, things still stay funny, I go and do an 18 and a half hour week of riding with two lifting sessions, 22 hours with two lifting sessions. Cannot be used in conjunction with other offers, or when switching memberships), Contact UsPrivacyForum RulesClassifieds RulesLink RemovalNewsletter SettingsAdvertising, Viewing 22 posts - 1 through 22 (of 22 total). Nutrition: eight tips to get back on track after Christmas, Fitness how much training you have done, Freshness how much fatigue is in your system, Form a product of both fitness and fatigue, A score less than 50 per cent would be an easy day, 50-65 per cent would be an endurance ride, 65-80 per cent would be a good tempo ride, 80-95 per cent would be a where you want to aim for in a long event or sportive, 95-105 per cent would be your aim for a time trial, 105 per cent or above would be expected for a very short time trial or criterium, 0-125 you should have fully recovered in 24 hours, 125-250 you will probably feel the effects for 48 hours, 250-400 you will need three days to recover, 400 and above it might take up to five days to fully recover. To view the purposes they believe they have legitimate interest for, or to object to this data processing use the vendor list link below. For those with an existing Fitness Score it may be harder to add this on, while anyone coming to Strava for the first time and with some workout experience is better suited for a quick start. Its now 299w but according to Strava, my fitness figure is much lower, No bad thing to have a rest month. Youre growing at this point in time. You could just be getting tired. 20 plus hours over and over again. Currently at 77, peaked at 90. 3-Minute Step Test. So I want to show you this is another Performance Manger chart that they have in WKO5, I think that color coding is really beneficial. 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. While I like that Strava made the idea of Chronic Training Load (CTL), Acute Training Load (ATL), and Training Stress Balance (TSB) very easy to understand, there is one massive reason why you shouldnt obsess over this curve and base your overall fitness solely on this one number. 102. It comes in a variety of colors and resembles an analog watch. Finally, remember not to exceed any limits when working out just to get the best score possible whenever possible. Source: Mayo Clinic (See Reference # 4) Strava Fitness Score & CTL - What Cyclists Need To Know | EVOQ.BIKE On the website under fitness and freshness you can switch what they base it on. A daily long commute helps, and in general your fitness is such that even long 60min efforts at 80-90% heart rate are still something you can routinely recover from. A similar approach is used on Training Peaks in its Performance Management Chart. This was at nearly max heart rate, with 95% of the run spent at 90+% max heart rate. Strava gives a pretty good explanation of Fitness and Freshness. While this will drive FITNESS according to Strava, am I really fit in the sense that most athletes are interpreting this as? Included with a subscription to Strava, the Fitness feature tracks how much you're improving, day by day. Strava is a fitness platform, that enables you to track your workouts and compare them. This typically only happens when the weather improves (e.g. Of course, that bit may be obvious, but what isnt obvious is why you might go out with a friend on the same ride and come home with different Suffer Scores. 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. A few blistering attacks from someone with similar caliber of riding (cat 1-2 or a strong Cat 3) with only a fitness of 80, but who has been training interval specific efforts, has time at 95% VO2Max or higher, has done ANY tabata type workouts, or hit race specific efforts, would drop me like a hammer! So, if you score. 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). spring) or when someone goes on a training camp. Help us to make it better. Advanced: if you are riding frequently and long, we need to then be careful that intensity is controlled and relevant to your goals and limiters. Ciclismo Virginia Beach, VA. Tri-Power was originally formed in 1988 by a group of seven enthusiastic triathletes. Lets start a conversation. It's a measure of your short term (acute) stress relative to your long term (chronic) stress - if you have a very hard week relative to what you normally do then it'll go negative (which isn't a. Virginia Beach, VA Clube | Tripower Cycling Club no Strava Again because Fitness Score is cumulative there is also concern about how much it drops. You can find these under the My Performance tab in the Settings menu, where you can also set your custom training zones the most accurate way to calculate your Suffer Score. Everyone knows you are fit, it is a lifestyle for you. The fitness value (60) to the left of the image, illustrates how fit I am at this moment in time. And a digital membership where you can read all the digital magazines is normally 25, and now 12.50 with the code. It dropped so fast whenever I rested so I didnt rest enough. Thankfully a fitness score is not a one time measurement. And, honestly, I'd say I . For best results, make sure your weight is correct in your Fitbit profile. I'm going to be at -8 TSB. Here is the race season from 2018: Clearly the orange and red is more visible, but I wanted to paint the picture that most of the lines will still be blue, green, and some yellow. This is one of the first things I check with new athletes (who have any data) because it gives you an idea. People see their CTL falling, which should and they say I'm losing fitness, I'm not as fit. From this it will calculate your individual training zones. When I provide free power file analyses for athletes, many people NEVER take a rest week. Accuracy is important if you are going to use TSS or CTL. An endurance ride would account for 50-65 percent of the time. 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. Once I got up toward 190+ CTL, I was clearly doing a ton of training. Tripower Cycling Club. The hour effort in the middle mayleave you feeling pretty tired and you then have to ride on for another hour, so its clear the second ride would be much more fatiguing than the first ride but this wouldnt be expressed in the average power 150 watts for both rides. 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.