what's a good strava fitness score what's a good strava fitness score

Consummate Athlete. It could help you work out if youre fit, knackered or pulsating with athletic vim (to). My Ultimate Commuter, rebuilding her at the moment, everything external. If, then, the next day you decide to treat yourself to a nice easy ride to the local caf you would expect your Intensity score to be around 50 per cent. A good tempo ride would be between 65 and 80 percent. Moderate Workout - A moderate workout will result in a TSS score that is 25% above your current CTL (TSS for a moderate workout would . As said, it's a bit of a shit metric, but for amusement value, it's currently 129 and was at 166 over Xmas when I was riding every day and doing the Rapha 500. Therefore, if you are using a power meter then the Fitness and Freshness graph will be using Training Load scores rather than Suffer Scores. The same goes for Strava Fitness Scores: a good Strava Fitness Score is 65-70 for an amateur racer, or someone attending a gran fondo. Want to get the most out of Strava? The runs included multiple long efforts (12+ miles, including 5+ miles of marathon pace running), an interval session each week, and a 30-40 minute tempo effort. Stravas Fitness feature tracks how much youre improving, day by day. So, there's no good or bad scores. By using this website, you agree to our use of cookies. Training Load is also used in the Fitness and Freshness chart. 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. 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. For example, one minute in zone one may accumulate half a Suffer Score point, whereas one minute in zone five may accumulate ten points. We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. When the purple climbs for a while, youre NOT resting, and while youre building Fitness, dont forget that you are ALSO getting TIRED (yellow). Fitness Score 80-120:You take training seriously. can general dentists do bone grafts; apple tartlets with pillsbury pie crust; what bulbs will squirrels not eat; Ultimately, it is up to the individual to decide what factors are most important to them and what constitutes a good suffer score. Swim Suit for Time Savings, Apple Watch & Apple Health Kit Blood Pressure, A2 SP Review The Lowest Priced High End Triathlon Bike Out There, I Hired A Triathlon Coach Heres How It Went, Get Better Flexibility The Ready State App Review, PL Hydration Review A Smart Water Bottle to Stay Hydrated, Training Peaks and Google or Apple Calendar, Apple Watch Swimming Stats Explaining SWOLF and More, How To Actually Book a Campsite at ReserveCalifornia.com, Use a Flexible Spending Account (FSA) In 2023, What to Make of Training Peaks Fitness, Fatigue, and Form. 112, Im fit!! Treadmill Tests. The Strava Fitness and Freshness chart is a visual representation of these three factors, plotted over time. Look up Banister impulse-response model. While cardio exercise is great for burning calories and helping with healthy weight balance, it also improves your cardiovascular fitness. For more information, please see our Riding that pesky bike. Manage Settings Advertising, commercial: sales [at] road.cc TP implementation is use by basically everyone in the sport using power whereas PhysFarm is HRM. Each article is written by a team member with exposure to and experience in the subject matter. Doesnt shift my belly though. Finally, if you have decided to take some downtime, you will see it reflected on your charts but seeing the valleys instead of peaks doesnt mean you havent tried hard enough or workout hard enough, take things slow first and consider any warning signs your body may be giving you when exceeding your training limit. This is why you will notice the score goes up after a couple of days and then goes down again as you take a few days off to rest. 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. Temptation is to build a line on a graph. Said differently, while Ive accumulated a lot of Chronic Training Load, OR FITNESS, I am NOT RACE READY and not RACE FIT. Whats the highest number my Fitness score could be? 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. i record all my runs, strength workouts, rides and even walks in strava so it should have a pretty good idea of what my life looks like. I go by a noticeable increasing ease in climbing ability. My strength training is going well too, i am increasing weight and setting PRs each workout. 121 Tues. My Brother in law raised a ticket and strava suggested it is because his power zones were set very low. I like the freshness going up, but not the fitness going down anyone have any non science info to back this up?? It can help reflect that your increased training time or effort or focus is increasing your normal day. Using the Withings app and devices to approximate your fitness by using a combinationof [emailprotected] max and weight. When you think about the season, you're getting ready for spring, you're getting pumped up for races, you follow your training calendar really well. spring) or when someone goes on a training camp. To view the purposes they believe they have legitimate interest for, or to object to this data processing use the vendor list link below. I want to show you why in August, there's this huge portion where my TSB goes positive. Since I've been doing weekly long runs, you can see an obvious pattern. 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. For example, if you do a three-hour ride at a constant 150 watts, this (depending on how powerful you are, of course) may be a gentle ride and not leave you too tired. Works with over 200 popular heart rate monitoring fitness apps including fitdigits, wahoo fitness, mapmyfitness, runkeeper, strava and more! Strava form or peaking is the score you may see that tends to go up quickly after a couple of intense or hard days. This year was slightly different with COVID. The revenue from adverts helps to fund our site. Cat 1-2s should be at 90 or more, and World Tour Pros often exceed 150. Each major fitness tracker device or training tracking system seems to have its own rating for an overall fitness level. Seems it takes at least 10+ hours/week for me to maintain above 100. 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? From October to Late December I was just riding for fun and lifting in the gym a lot. A Redevelopment Update, NBD: Last Tarvo 2, Specialized Tero X, Crankbros Mallet Trail, This topic has 21 replies, 15 voices, and was last updated. 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. 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. Cat 1-2's should be at 90 or more, and World Tour Pro's often exceed 150. You don't have to be looking at a CTL number that's 192, you might be going to 92. I am having this problem too. So far this year I've run 1,160 miles, biked 157 and done a lot of cross training. But with the rollout, Strava is creating a more feature . A good fitness score is dependent on how much you are tracking within Strava. You may follow a plan with rest days and get actually fitter but Strava f&f shows you losing fitness because your plan told you to take a break. I'm up 673% in the last year which makes sense. The opposite is also true. 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. FTP is the same as October at 265 so I havent lost the power over winter despite lack of training. 116 currently but I have yet to go for my tempo run today. Cookie Notice You can take this a step further. If you arent into reading, check out the first video below instead, it is a transcription of this blog post. 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. Subscribe to our for a weekly newsletter for regular tips, tricks + tools delivered to your inbox. It's been mixed up week here at STW Towers, mostly thanks to everyone suddenly realising they haven't used up their annual leave so they'd better take some time off. While this will drive FITNESS according to Strava, am I really fit in the sense that most athletes are interpreting this as? So bump up your FTP and fitness actually goes down as its now based on a bunch of efforts that are scored lower than before. Is a VO2 max of 40 good? Also, if you are doing workouts that are not tracked in Strava there is noway to account for that impact. However, this latest update means the Fitness/Freshness chart can also be based on 'Suffer Score', generated by Strava . 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. To view the purposes they believe they have legitimate interest for, or to object to this data processing use the vendor list link below. Thanks all! I don't have those numbers here as strava doesn't count my cardio/strength/skating easily. Finally, remember not to exceed any limits when working out just to get the best score possible whenever possible. DURABLE DESIGN: Rated IP68 - dustproof and waterproof construction can be submerged up to 1.5 meters for 30 minutes making the Rhythm+2.0 waterproof and sweatproof for your toughest workouts. I can help you change that. 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. Fitness is a complicated concept to grasp since it may be interpreted in different ways. This is now through July, and I come up to this race. Theme by HB-Themes. How to Improve Your Cycling FTP? what is a good strava fitness score. Currently my power at VO2Max is 461W, around 25W less than race season. Mine is hovering around 55. . But based on past history, I wouldnt put too much stock in it. Now its around 40ish. 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. Since Fitness is specific to you and your own accumulation of training, the number isnt meant or able to be compared to others Fitness scores. Fitness Score 40-80:You regularly train, maybe up to 4-5 days a week. That is a ton of riding and because I drove my CTL so high before, I'm not really seeing big negative TSB numbers. You can almost rest your finger against it as you "turn" the bezel. It then takes into consideration the duration of your workout to assign a Relative Effort score to the equation. With the rise in the use of power meters among club and sportive riders alongside racers, as well as accessibility of training with a heart rate monitor, Strava can also be used as a valuable tool to interpret your training rides, identify your personal strengths and weaknesses, learn how to peak for an event and avoid over training. However, we know many of us can get obsessed because we would like to see how it increases and we tend to push our boundaries to get a higher Fitness Score as many times as we can. What are they and how can you use them to guide your training? Lets see what kind of riding I did. By accepting all cookies, you agree to our use of cookies to deliver and maintain our services and site, improve the quality of Reddit, personalize Reddit content and advertising, and measure the effectiveness of advertising. 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). Strava Premium Features For Cyclists Power Analysis The only cycling-specific feature of Strava Premium is its power analysis, which uses the data collected from a power meter and provides information such as training load, intensity, power curves and time spent in each power zone. 2015 graph below was longer rides there 2x 300+ km rides in there, and historic power data shows i lost some of that top end, was 240ish last year. For example, you might see that last season you were actually training more than this season, however your power is better this season, and this tells you that you were probably overdoing it last year and that you have now found a better balance between training and recovery. An example of data being processed may be a unique identifier stored in a cookie. 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. Anaerobic wattage is almost less than 10 minutes each week. As a rule of thumb: A score less than 50 per cent would be an easy day. GPS Mode: Up to 24 hours. I haven't done any data analysis to test this though. ( 2 ). CTL is a combination of duration and intensity to describe how an athlete has trained historically. In this example, we'll assume the athlete has a CTL of 50. 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. But how does Strava calculate fitness and fatigue in order to plot your form? Look at how long Ive been fatigued for! This is NOT percentage of FTP. So how goes Strava Fitness Score compare to Apple or Health Mate ratings? All my personal bests are from this year, higher FTP, etc. You can see loads of endurance and tempo, one day of a threshold effort (yellow), and some zone 5, but not much. Again because Fitness Score is cumulative there is also concern about how much it drops. Viewing your Fitness Graph Finally, price is a factor. As many users may know already, Strava has some paid features such as Fitness & Freshness. . That same run moved a Freshness from 56 to 110, and personally it was not a run that I could do on back to back days, or really even back to back weekends without ideally. What is a good BPM for my age? Instead, it tends to happen when you are fit. your muscles are in pretty good condition. Just focusing on your CTL can really screw up your racing, it's not race readiness. This graph serves two purposes. The consent submitted will only be used for data processing originating from this website. This article from Training Peaks displays, Pros and Cons of the Acute:Chronic Ratio are discussed in our episode with Greg Lehman. But, how is it calculated? It's easier to use on the Watch 5 Pro compared to the regular Watch 5 because of the Pro's raised edge. So I went through this massive build, and since Ive been training a lot for over 10 years, I'm not worried about going super negative to a TSB of -50 or lower. 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. Ive not looked at it before, its currently showing me as 38, but it got as high as 51 back in September. Take the full rest week!!! Fitness Score 0-20:You may be new to Strava or track only occasional workouts. Strive scores are completely based on individuals. Usefull ness? I have chronic tendinitis because of tracking the fitness score 2 years ago. Surely youve both done exactly the same ride? Tt's going to fall a little bit more. Im just curious.. A form score less than zero suggests the opposite. The Forerunner 265 series watches have become Garmin's lowest-priced AMOLED display endurance sports-focused watch, coming in at roughly half the price of the Garmin Epix series launched a year ago - but here with full multiband GNSS support on all Forerunner 265 units, while also adding in Training Readiness - a major Garmin endurance sports focused feature. 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. I am now way fitter and stronger than I ever was before. Came to the realization that its shit. Came into last year much higher as I did the rapha 500 and the winter gorricks. 19 Likes, 4 Comments - Jacques Markram (@jacques_markram) on Instagram: "That's a wrap for fitness and a pretty good effort for 2022! The consent submitted will only be used for data processing originating from this website. It dropped so fast whenever I rested so I didnt rest enough. This is a really interesting addition that they've added where they call the green portion a plateau. This is purely out of interest but what is the highest fitness score possible on Strava? I'm about 300km a week. These athletes often struggle with intensity discipline to ride easy on easy days and at the correct intensity on hard days. what is a good strava fitness score. It would appear that the fitness and freshness is accurate as I am feeling the effects of extra freshness allowing me to ride stronger for less time per week and adding in the Gym work too with no ill effects! Moreover, you will notice how training is not meant to be linear but a cycle with its peaks or valleys. However, Strava can bring a lot more to the table than just a way to log your rides. Anybody got a much higher number like 100 or more? Here you can select the range of time presented by grape and also enable plotlines so you can easily track your Fatigue and Form. TSS, or Training Stress Score, is a number that takes into account how long you trained for, and at what intensity. You have to make sure you're looking at the whole picture. For instance, if you are doing indoor cycling or spinning just connect your Strava account, and then ride or workout as usual. This typically only happens when the weather improves (e.g. It isnt perfect but the idea is that if you increase this weeks load (7-day average) over the chronic there is an increased risk of injury. At its heart is a. I base this strictly on the way I feel, both on the bike and off. For the most part you are keeping these efforts under 45 minutes and the overall speed or intensity is lower than your historical maxes. I noticed a better traceable fitness and freshness . As you can see from the graph from WKO4, the Blue line is Fitness, the Purple line is Fatigue, and the Yellow line is Form. 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. Also, we will discuss how it is calculated and more specifically about the measurements for Fitness and Freshness. In general, the overall numbers arent as important as general trends.. jifdave. Thats with a 10mi run/800yd swim/25mi bike workout load. Still, first year of training with a power meter and turbo so expecting big things as opposed to my usual ride whatever I want approach to training. Form and fitness in Strava and elsewhere depends greatly on having accurate numbers seeding it in the first place, and accurate threshold power estimates. Pr- Pr- Premium Bad news: the Fitness and Freshness chart is a 'Premium' feature within Strava (not an affiliate link, sadly). Comparing to others is very tough, as anyone who is doing longer and more frequent workouts will inherently have an advantage. about 90, was at 100 while I was racing this summer. I have never made it passed 40. Many Strava Premium users will recognize the Relative Effort name as part of the activity details and "Fitness and Freshness" scores. the unofficial home of Strava on Reddit - your place to post about, chat about and discuss all things Strava! But back to chart above, what happens is here, I want to highlight this. So, if you score. You may be well rested and ready to start ramping up. Suffer score on Strava is based on the time you spent in various HR zones, marginally correlates to TSS. This Bicycling article examines the Strava results of a bunch of pro riders who have uploaded their rides and made them public. Even though fitness is a time-weighted average, a simple rule of thumb is that your fitness score equates to your average training load over the last month. 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. What is a good TSS score per week? Posted November 19, 2021 by November 19, 2021 by The Fitness and Freshness graph is a tool that anyone looking to peak for an event should be using. Strava released fitness tracking for mobile devices to "summit" members in September 2019. Quite brilliant and gutsy from Tom. From this it will calculate your individual training zones. Zone 3: 75%-85% of max Heart Rate (score is multiplied by 4) - breathing is getting heavy. 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. You may still be ramping up on and not have past 45 days of activity history logged. You can, of course, score more than 100 but the maximum score you can achieve per hour is 100. It was later applied to cycling by Dr Andy Coggan. Big gym freaks, but cant cope with some big hill rides). Tel 01225 588855. Cookies help us deliver our services. Ive just found Im sailing up climbs these days. 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. 65-80 per cent would be a good tempo ride. Whats a good fitness score, mines 45 which it would seem difficult to get much above without spending a serious amount of time on bike. I'm with you on this, it's at best meaningless and at worst downright wrong. I had one of my best rides today. This is someone with extensive knowledge of the. What this means is the formula gives more recent. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. We and our partners use cookies to Store and/or access information on a device. Whats your HM or Marathon PR? Fantasy Cycling: game [at] road.cc It's really how much work you've been doing, your chronic training load. A very general rule is that a good CTL score is about 65-70 or more to have a solid fitness for your event. Fitness: 45 (I feel fitter than when I started) Fatigue: 80 (def feeling fatigued right now) Form -35 (seems to be just one less the other, I guess zero is the sweetspot) Posted 5 years ago beej. Comparing to others is very tough, as anyone who is doing longer and more frequent workouts will inherently have an advantage. Conversely, if you have had an easier week then you will be fresh. 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. This metric compares the Weighted Average Power of your ride to your Functional Threshold Power, which you can put into Strava on the My Performance page under Settings. Fitness & freshness is lazy interpretation of the model. 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. It comes in a variety of colors and resembles an analog watch. So, a score of five on the effort scale for three hours would give you a Training Load score of 150. 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. Search the forum using the power of Google. Hi All, However, remember that the score is entirely relative to you and your workout data. The Glentress Masterplan sets out redevelopment proposals that includes new trails, improved facilities, and some new accommodation options in the area. But the fact that strava's fitness score would immediately consider this a decrease seems like a fundamental mistake. Read how it compares to Strava fitness score and other train load measures. When the purple dips below the blue, youre getting rest. Mines currently 50, rose to 69 during mid summer last year but then I started on 37, so expecting a lot higher this year. . 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. However, remember that the score is entirely relative to you and your workout data. Many users, on the other hand, believe that it is an . Please enter your email so we can keep you updated with news, features and the latest offers. Even on your days off you likely still have some effort. Workouts that got tagged as Historic Relative Effort are linked to a shift in 5-10 points of total fitness score gains. Similarly, if your Suffer Score for a ride seems unusually high then that could be a sign that your heart rate is abnormally elevated. Strava models this as the difference between your Fitness Score and your Fatigue Score. Yesterday was a rest day so I lost 5 fitness points? Regardless the summary above is very rough so if you are not in the expected range do not worry. Perhaps since its getting colder out and Im riding a bit less that influences the number.