Hi, I’ve been using trainerroad for a month. My workouts have a tss of about 60 and one on a Saturday at 100. I just did an online race instead of my workout tonight and used that as my training.
My power and on this race was above any of the workouts ive done but the app has gave me a tss of 40 and said no adaptations required. This doesnt seem right as i was well above the recommended workout and that tss was 66
Here is how TSS is calculated.
You will get higher or lower TSS based not just on how hard you go (IF and NP) but also how long the ride was. As a very simple example, a 30 minute time trial at 100% FTP will have a TSS of 50. The same TT for 60 minutes would have the same NP and IF, but would have a TSS of 100.
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Non TR rides do not impact adaptive training unless it is “match” with a TR workout. TR does not calculate PLs for non TR workouts. Pls are what drives adaptations.
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