# TSS for basic running and swimming?

I don’t currently run or swim but have decided to start doing easy work. I am not new to either but have done neither for about 5 years. The aim is to lose weight, change focus a little and possibly do another short tri in a couple of years.

I am interested in what TSS to put down for something like ~30 minutes swim or maybe ~2000M and 15-30 minutes easy run on the treadmill.
I did look at a couple of threads to get some idea but I could do with a number. It will reduce my cycling effort so I am keen to add whatever TSS I can to compensate.

I am not entirely focussed on cycling so I am happy to lose some specifity overall

I did check out this thread for some advice and I recognise the comments about not doing too much, coming into it gently and being aware it will hit my cycling

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30 min easy run = 18 TSS

This is easy to do yourself in the TR calendar function

2000m at around your critical Swim speed ~ 60 TSS (according to CoachCox website)

I tried doing the math for a few weeks, and most 1hr sessions came out just over 50, half hour just under 30 sonfor a while Injust assumes those value.

Most people conclude that Swim TSS is an overly complex calculation and the numbers mean very little. Now I just use distance to measure my swim training.

It’s worth taking a look at the Elevate plugin for Strava to look at TSS for your different activities, and for tracking your overal CTL, ATL, etc.

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If you are just after a simple way of tracking running TSS then @JoeX’s suggestion of using TR’s calendar calculations are probably as good a way as any.

As he says the numbers related to swimming aren’t particularly meaningful IMO - obviously I do track them because it’s another number to track but I’m not really sure there’s anything much to be gained by doing so.

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Thanks for the responses - they are very helpful.
Any ideas on TSS when rowing (Concept 2 ) per 1000m etc.

I think you’re under estimating TSS (rTSS) for running.

For a cycling reference Taku is 30 minutes and 19TSS @ 0.62 IF. Running is harder on your body than cycling.

Using TP and basing off your threshold run pace (say for 5k/10k) a 30 minute 0.62 IF run is 21 rTSS. However that is almost 3 MINUTES slower per km than threshold pace. I’m not a particularly fast runner, but that would be almost impossibly slow for me to maintain that pace. I couldn’t even think what my form might look like.

Perhaps more reasonably, TP uses 0.75 IF for warm up and warm down in their workout builder. That is still a Zone 1 run using generally default calculators and is about threshold+90 secs. That should feel slow (like you start thinking… Man, this is a slow run… which is what you should be thinking for easy mileage).

30 mins with the above? 31 TSS.

Not me, it’s the TR calendar.

RPE 2 is Easy, try it yourself

Also, bear in mind that bTSS is not the same, nor equivalent as rTSS. In fact, they aren’t even comparable, they just have similar names to give the appearance of similarity.