Suffer score on Strava is based on the time you spent in various HR zones, marginally correlates to TSS. Too many mince pies over Christmas? Here you can select the range of time presented by grape and also enable plotlines so you can easily track your Fatigue and Form. The idea behind Weighted Average Power is that average power alone doesnt tell the whole story of a ride. The body needs the physiological and mechanical rest! Strava's implementation is based off PhysFarm (Dr. Skiba) as opposed to TrainingPeaks (Dr. Coggan). What is a good fitness score? You can almost rest your finger against it as you "turn" the bezel. Create an account to follow your favorite communities and start taking part in conversations. So, a score of five on the effort scale for three hours would give you a Training Load score of 150. You may still be ramping up on and not have past 45 days of activity history logged. Shimano SPD Cleats SH51 MTB SPD - Single Release, Fresh Goods Friday 642 Cake For Me, Corned Beef For You, Whats Open At Glentress? This is a good affordable indoor cycling bike for home workouts that has a 4-way adjustable seat and handlebars, and a single-window LCD display enabling you to track your training stats such as the time of your ride, speed, distance, burnt calories, and cadence. 3-Minute Step Test. Ive not looked at it before, its currently showing me as 38, but it got as high as 51 back in September. After 9 weeks I'm back up to a 45-52avg. 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. Athletes can use it as a motivational tool to motivate themselves to put in more effort. Side Note: I have tried and tested various products and services to help with my anxiety and depression. A tough 1-hour sprint or hill session is likely to result in a fairly high TSS score, let's say 100, due to the high levels of stress induced into your muscles. Then when you go to taper, you're not going to be faster; you would have been better off just doing a normal build and riding with the fitness that you've had. What's your strava fitness score? Most casual folks (those that are doing a Peloton ride 2-3 times a week) can expect a score from 20-35. Ultimately, it is up to the individual to decide what factors are most important to them and what constitutes a good suffer score. Its better to do quality intervals and quality training which may not build such an impressive line but will give better results. 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. You got to look at the big picture. I did a lot of FTP stuff, a lot of intensive aerobic, a lot of high torque, basically a ton of 15 to 25 minute efforts. Last updated on September 19th, 2019. It bumps up on long runs, it appears, then goes back down. Intensity can be used to see if you are riding easily enough on your easy days and hard enough on the hard days. 160, ultrarunner, 80-100 miles a week, when I have enough time. However, remember that the score is entirely relative to you and your workout data. With sponsorship from Contel Cellular and Conte's Bicycle and Fitness, Tri-Power . From this it will calculate your individual training zones. Im a premium strava user but the freshness and fitness section is lightly greyed out with no data in it. Having your own record of your yearly CTL seasonality is actually quite helpful to see what approximate load you carried in your best (and worst) years. Finally, remember not to exceed any limits when working out just to get the best score possible whenever possible. 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. Usefull ness? It comes in a variety of colors and resembles an analog watch. For the most part these tests all approximate the same thing, but their methods are different. Below your graph, you will see important information about the activities that contributed to your Fitness values, as well as the Training Impulse. Fitness Score 0-20:You may be new to Strava or track only occasional workouts. I'm up 673% in the last year which makes sense. 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. Some perform better when a little fatigued, others perform better when very fresh. Suffer Score, therefore, isnt always a fair reflection of how had you went or how tired you will feel the next day, and is best used in conjunction with other Strava features. That makes Garmin's entry-level smartwatch my top pick for a first fitness tracker, especially since it doesn't look particularly sporty. 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. If you like road.cc, but you dont like ads, please consider subscribing to the site to support us directly. Posted November 19, 2021 by November 19, 2021 by You are no couch potato, but can increase regular activity (or tracked regular activity). All my personal bests are from this year, higher FTP, etc. If you're new please join in and if you have questions pop them below and the forum regulars will answer as best we can. When the purple dips below the blue, youre getting rest. Finally, you will see the Fitness plots that data across time to show you the accumulation of your training. These athletes are typically around 100 tss/day or more. Moreover, you will notice how training is not meant to be linear but a cycle with its peaks or valleys. id take the score with a big grain of salt, if someone overestimates their FTP its going to be very hard to raise their fitness, I'm at 120. I have 85% tempo or close by, and less than 5% at 85% of VOMax (FTP), so Im not going hard. The consent submitted will only be used for data processing originating from this website. So, if you score. When Ive reached fatigue scores that high I felt pretty lethargic on the bike. where is Fitness or Fatigue on day t and for Fitness or An endurance ride would account for 50-65 percent of the time. 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. The Strava fitness score means an exponentially weighted average of your daily training load over the last six weeks or so. Its down a bit these last couple weeks. Power Curveis a graph that plots your best ever power outputs for given time periods andyoull finditunder the Training tab on Strava. As you may know, once you have created your account in Strava, you will have access to your Fitness chart. Leaning In to Long Runs: What Ive Re-Learned Going Long Again, How to Handle Plummeting Motivation to Train, My Experience with Oura Ring as an Athlete And If Its the Wearable for You, Training for Leadville, Altitude, Pacing Eric Orton, An Easy Way to Improve Your Sleep Quality, What is Consummate Training? 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. Make sure you watch the video as I walk you through the portion below. I haven't trained enough! and they just drive themselves into the ground. Weve noticed youre using an ad blocker. Again because Continue with Recommended Cookies. And a digital membership where you can read all the digital magazines is normally 25, and now 12.50 with the code. When I provide free power file analyses for athletes, many people NEVER take a rest week. It can help reflect that your increased training time or effort or focus is increasing your normal day. It is calculated based on your (hopefully accurate) functional threshold power (FTP). Respond with your thoughts in the comments or reach out to me directly! 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. I have never made it passed 40. Source: Mayo Clinic (See Reference # 4) Your score is entirely relative to you. Therefore, if you did a very gentle two-hour ride you might actually accumulate as many Suffer Score points as you did in the time trial. I could go to a gym and tone up, get a six pack , and be considered fit but yet find climbing hills on a bike a real struggle (I know a few just like this. Thankfully a fitness score is not a one time measurement. Also, if you are doing workouts that are not tracked in Strava there is noway to account for that impact. A similar approach is used on Training Peaks in its Performance Management Chart. As a rule of thumb: A score less than 50 per cent would be an easy day. Tripower Cycling Club. 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. Again this will only be an estimate, because many other variables (terrain, wind, etc) are not accounted for in this method. Before you go, check out our book. Many users, on the other hand, believe that it is an . While this will drive FITNESS according to Strava, am I really fit in the sense that most athletes are interpreting this as? So far this year I've run 1,160 miles, biked 157 and done a lot of cross training. To give you an idea on figures, a score of 100 means that you have gone as hard as you can for one hour. 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. My Ultimate Commuter, rebuilding her at the moment, everything external. 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. Strava's algorithm doesn't match up as well as trainingpeaks, in my experience. Manage Settings Also, if you are doing workouts that are not tracked in Strava there is noway to account for that impact. Please enter your email so we can keep you updated with news, features and the latest offers. If you use a power meter then, along with Weighted Average Power, youll also see two other figures when you upload your ride to Strava: Intensity and Training Load. Seems it takes at least 10+ hours/week for me to maintain above 100. 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! If you arent into reading, check out the first video below instead, it is a transcription of this blog post. The more time you spend going full gas and the longer the activity, the higher the suffer score. But if you're following me on Strava, you're probably thinking Wait a minute! weeks off and then hit the pool and gym again to build up. This is a recipe for being overtrained, plateauing, a combination of both, and less than your best riding performance. The article then gets reviewed by a more senior editorial member. Tel 01225 588855. With their suffer score being much the same as TSS I think. Mostly for me I can see the peaks and troughs through my trinaing and race periods, and as long as each peak is higher the last year on year I know Im working toward the right direction. 121 Tues. However, we can simply understand fitness as an accumulation of training. 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. Heres our guide to understanding sixkey Strava metrics: Suffer Score, Fitness and Freshness, Weighted Average Power, Intensity, Training Load and Power Curve. Check out how one workout stacks up to the last or how strenuous it was compared to a totally different sport. Is a VO2 max of 40 good? People see their CTL falling, which should and they say I'm losing fitness, I'm not as fit. Of course doing an all out effort everyday is a bad idea, but for the most part if you want a Fitness Score chart that goes up and to the right you will need to stick to a regular training plan that has routine hard efforts. However, Suffer Score does have its limitations. Actually, NO!!!!! After that the rating even out as it my standard cadence would be one or two days off (resulting in -2) and then a day of riding (+1 to +3). Finally, price is a factor. I got mine up to just over 70 before the Kielder 101 in September, which was after a winter of training and a summer of short course XC racing. This is purely out of interest but what is the highest fitness score possible on Strava? Strava released fitness tracking for mobile devices to "summit" members in September 2019. You might be measuring training in total hours spent per week, and if so are likely to be in the 10+ hours range. The Strava Fitness and Freshness chart is a visual representation of these three factors, plotted over time. As indicated by the Strava Support website, Our method for calculating Fitness, Fatigue, and Form is based on an impulse-response model first developed by Dr Eric W. Banister in 1975. The goal is to give you an easy way to compare your performance across workouts, including those that don't have power-based output from a connected device, like strength, HIIT and bootcamp classes. YOU BUILD. I have chronic tendinitis because of tracking the fitness score 2 years ago. For Strava they have two versions including a Fitness Score and a Freshness score. 3 Month Base Period for Off-Road - Gravel, MTB and Cyclocross. I havent worked ANYTHING REMOTELY CLOSE to a race or event specific effort. However, we can conclude that 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. Given all of this, along with actual observation, it seems possible to improve a Strava Fitness score by +7 to +14 in a given week with little to no rest. On a hard 20 minute 5k effort I was also able to improve my Fitness score by +4. A score between 30 - 38 is considered average to above average cardio fitness. 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 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. Fitness Score 120+:You have a daily routine and it includes substantial time working out, running or cycling. In general, the overall numbers arent as important as general trends.. 100 TSS points from a one hour time trial will surely feel different than 100 TSS points from a two hour endurance ride. #AllAboutEVs (Opens in a new tab) #RefreshYourTech (Opens in a new . Note that the workouts you did two weeks ago will impact your fitness more than the workouts you did 8 weeks ago. Strava gives a pretty good explanation of Fitness and Freshness. Read our full Privacy Policy as well as Terms & Conditions. Unfortunately, most of the most detailed ride analysis tools areonly available tousers whounlock Stravas premium features, but if you take the plunge then theres a wealth of information at your fingertips. Accuracy is important if you are going to use TSS or CTL. 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. Again, Ive been building my aerobic fitness. Mines 48 and it's double what it was 6 months ago! Said differently, while Ive accumulated a lot of Chronic Training Load, OR FITNESS, I am NOT RACE READY and not RACE FIT. Went for a bike ride earlier today. Cardio fitness measures how well your body can perform a rhythmic, dynamic activity at a moderate to high intensity for extended periods of time. what's a good strava fitness score. I do a 20 hour week, 18 and a half on the bike. Learn More, Seven of the best winter training camp destinations, Zwift users rejoice! TSS doesnt account for things like Repeatability or Race Specific efforts. Currently 60 from a rest month (October) of 36 but Ive had a bit of injury. As a rule of thumb: Training Load is very similar to Suffer Score, however, instead of being calculated based on heart rate, it is based on power. However, Strava can bring a lot more to the table than just a way to log your rides. Regardless the summary above is very rough so if you are not in the expected range do not worry. 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. I was hoping to find someone on here with a score over 200 because I just wonder if it's possible. The Fitness and Freshness feature on Strava enables you to track your levels of fitness, fatigue and form over time, and it presents this data in a graph. Its now 299w but according to Strava, my fitness figure is much lower. If you are wondering why your Fitness is decreasing on Strava, this could be one reason! - Singletrack World Magazine. 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. If you go through a huge build, the numbers get kind of wonky later on, and I'll show you this in the video. Suffer Score is one of Stravas premium features andtheres something satisfying about putting your feet up at the end of a toughday in the saddle and seeing an extreme score. Score as of today? Your cardio fitness score is determined by your resting heart rate, age, sex, weight, and other personal information. Same here, cant say Ive checked it for quite a while though. Idk why. Finally, consider that being in form or peaking is not the same as being fatigued. I find its all in the arms and I get a lot of fatigue in the arms hammering downhill all day. Strava "Fitness & Freshness", Helpful or a gimmick. Video 1: Overview of this postCant I Just Count TSS Points And Look At CTL For Race Fitness?How Can I Tell If My Riding Is At Intensity?Can I Use Polarized Training Numbers To Gauge Intensity?Am I Fit And Race Ready?Updated Video 2: CTL Can Be Misleading If Its Your Main Metric When Assessing TrainingWhy Focusing On Just CTL or Strava Fitness Score Can Ruin Your Race Season. A different way of showing that I didnt have much intensity is looking at the percentage of work above 85% vo2max. Your cardio fitness score will be shown as a range unless you use GPS . Use TP, WKO, or Golden Cheetah if you are really interested. 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. I feel fitter now though so I'm not sure it's worth taking much notice of. To do this, insert the following: rev(sum(if(ewma(bikepower*0.0108+0.007*metric(weight),25)>0.00*athleterange(date-89,date,vo2max(meanmax(bikepower))) and ewma(bikepower*0.0108+0.007*metric(weight),25)<0.75*athleterange(date-89,date,vo2max(meanmax(bikepower))),deltatime),"week")/sum(if(ewma(bikepower,25)>=0,deltatime),"week")). Tech, reviews: tech [at] road.cc Without a power meter it goes by relative effort, basically heart rate. Check out our list of top Strava add ons to maximize your fun and data insights, including other metrics to track fitness, freshness, and fatigue. This allows you to see if your power outputs are improving or if things are heading in the wrong direction. 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. The topic Strava Fitness and Freshness. is closed to new replies. Also, we will discuss how it is calculated and more specifically about the measurements for Fitness and Freshness.