What is Strava training impulse?

Strava's Suffer Score was inspired by Eric Banister's training-impulse (TRIMP) concept. It is derived from the amount of time spent in each heart rate zone, so it can be calculated for multiple sports.

What is a training impulse?

Training impulse (TRIMP) (Banister, 1991) is a method used for the quantification of training load where the duration of a training session is combined with the mean Heart Rate (HR), which is weighted based on an exponential function representing the typical blood lactate (BLa) response to incremental exercise.

What is a good Fitness score on Strava?

As a rule of thumb: 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.

How does Strava measure fatigue?

We use Training Load, computed using power data collected with a dedicated power meter. Conceptually, fatigue is easy to understand; it's that tired feeling that limits your performance. We model it the same way as fitness, but on a shorter timescale.

Is Strava fatigue accurate?

Your FTP value is key to Strava determining how hard a ride was. If you do not update your FTP often, fitness, fatigue and form values that are presented will not be realistically true. So test yourself every now and then. Hard and/or long rides will result in a spike in your fatigue score.

Is training Peaks better than Strava?

TrainingPeaks is the winner for analysis capabilities, although the free version is a little limited, the paid version is very capable in both single workout analysis and longer term reviews and planning. TrainingPeaks beats Strava as a planning tool and if you want to work with training plans.

How do I check my VO2max on Strava?

To recap:

1. Link HRV4Training to Strava from Settings.
2. Go running using a HR monitor, at least twice per week.
3. Once we have 12 Strava trainings including HR data in the past 6 weeks, HRV4Training will be able to estimate your VO2max. You can check your VO2max under Insights in the app, as shown below:

What is intensity on Strava?

Intensity is Strava's way of showing how difficult a ride was. Strava looks at your Weighted Average Power for the ride and compares it to your FTP. For example, if your Weighted Average Power is 225W and your FTP is 300W, then your Intensity would be at 75%.

What is average power on Strava?

Average power gives your average power amount during the ride, expressed in Watts (a measure of how much energy you are placing into the pedals.) This is inclusive of the entire ride, and Strava includes zeros (coasting).

Is Strava training load TSS?

Strava's training load is based on "Bike Score" as opposed to TSS. Bike Score is a function of xPower which is similar to Normalized Power but is based on a 25 second weighed exponential moving average.

What is 75 percent of my max heart rate?

To determine your maximum heart rate, subtract your age from 220. Your target heart rate zone is determined based upon your maximum heart rate. You want to stay within 50—75 percent of your maximum heart rate during exercise, depending upon your fitness level.

What is Strava Normalised?

“It is our best guess at your average power if you rode at the exact same wattage the entire ride.” That sounds an awful lot like Normalized Power, which is described on Training Peaks as “an estimate of the power that you could have maintained for the same physiological “cost” if your power output had been perfectly ...

What is monthly Fitness on Strava?

Now it's a number. Included with a subscription to Strava, the Fitness feature tracks how much you're improving, day by day. You can see how much progress you've made overall and where you are in your training cycle – whether you're peaking, maintaining or recovering.

What is a high cardio load?

Cardio Load

This is an internal measure that shows how straining the training is on your cardiovascular system based on heart rate. The higher the Cardio Load, the more strenuous the training session is for the cardiovascular system.

What is a normal heart rate reserve?

It's usually somewhere between 60 and 100 beats per minute for the average adult. Calculate your heart rate reserve (HRR) by subtracting your resting heart rate from your maximum heart rate. Multiply your HRR by 0.7 (70%).

What is a high Trimp score?

In another modification, TRIMP is calculated as a product of the training time in minutes and a Rating of Perceived Exertion where rest = 0, 1 = very, very easy; 2 = easy; 3 = moderate; 4 = somewhat hard; = 5 hard; 7 = very hard and 10 = maximal.

Is 200 watts good cycling?

No exact watt number is appropriate for all riders. Generally speaking, a beginner cyclist may average around 75–100 watts in a 1-hour workout. A fit participant will average more than 100 watts, and pro cyclists can reach 400 watts per hour.

What is a good FTP for cycling?

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.

Is Strava relative effort accurate?

Strava Relative Effort

But it weights scores according to intensity rather than overall time. The brand noted Relative Effort is “precise for rides and runs.” But its standout feature compared to Suffer Score is its ability to calculate effort across any Strava sport.

Does Strava give VO2 max?

The device also easily pairs with the Strava app for providing VO2 Max data for all your trail excursions.

What's the difference between average power and normalized power?

To put it another way, average power is a simple reflection of what you actually did during a ride, including coasting. Normalized Power approximates what you could have done with that same level of effort, had you ridden at a perfectly steady pace.

What heart zone should I train in?

Vigorous: 77% to 95% of MHR

This is the zone to aim for when training for endurance. It spurs your body to improve your circulatory system by building new blood vessels and increases your heart and lung capacity. Aiming for 20 to 60 minutes in this zone is believed to give the best fitness training benefits.

What does training load mean on Strava?

One of the most useful power metrics is Training Load. This number tells you how much stress an activity put on your body. The calculation is based off of your Functional Threshold Power (explained below). If you ride as hard as you can for one hour, that should give you a Training Load of 100.