However, we can simply understand fitness as an accumulation of training. A score between 30 - 38 is considered average to above average cardio fitness. Finally, you will see the Fitness plots that data across time to show you the accumulation of your training. GPS Mode: Up to 24 hours. Take your time to know when to stop and take some days off. 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. Whats the highest number my Fitness score could be? 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. At the Consummate Athlete, the goal is simple: help people lead their best active, adventurous lives through coaching, videos, podcasts, articles, and events. Fitness Score 20-40:You workout 2-4 days a week with moderate activity. 100 TSS points from a one hour time trial will surely feel different than 100 TSS points from a two hour endurance ride. 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. I'm 53 years old, 220 lbs + lost 113 over the last year. Let's have a look at Strava's Fitness and Freshness chart below: Fitness. Free Member. I had one of my best rides today. I have yet to see any training metric from Strava that has any meritbut that said, I have not seen or used the F&F metric. Cookies help us deliver our services. Peaked at 68 in July, currently 36 after pretty much 3 months of various colds and bugs. What's your strava fitness score? Form and fitness in Strava and elsewhere depends greatly on having accurate numbers seeding it in the first place, and accurate threshold power estimates. Ive found that the Elevate plugin for Strava does a better job of estimating my fitness gains or losses. Taking a rider who uses a heart rate monitor as an example, Strava creates a weighted average of these Suffer Scores over the 42-day period. The explanation lies in how the Suffer Score is calculated its personal to you as a rider and is based on your heart rate during a ride. rubbish uphill, downhill 'balast' make me fast. 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. Please feel free to leave any comments or thoughts about the content of this article! I feel fitter now though so I'm not sure it's worth taking much notice of. You can see loads of endurance and tempo, one day of a threshold effort (yellow), and some zone 5, but not much. Therefore, if you are using a power meter then the Fitness and Freshness graph will be using Training Load scores rather than Suffer Scores. I've decided and bought a '21 Revolt which is nigh on identical in stack and reach to the Defy, only differences being a slacker front end and Well if you ever go to Chesterfield you will be called "youth" however old you are. It dropped so fast whenever I rested so I didnt rest enough. How High Should my CTL or Fitness Score Be? (New annually renewing membership only. And then what happens if you go to another race? This way you can identify patterns in your training and see the big picture of how all your workouts are adding up over time. A very general rule is that a good CTL score is about 65-70 or more to have a solid fitness for your event. Privacy Policy. 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. Lets start a conversation. Training with heart rate vs. training with power - what should you use? In this guide, we will talk about how Strava measures fitness, how fitness works in general terms and what it means. 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. Thankfully, no tree roots to overcome. 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. 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. Take it easy and always consider taking time to recover after you have exceeded your training or workout sessions. You obviously run a ton. Does anyone else use Strava to chart fitness? It's not like I'm losing fitness during the week, in fact the point of recovery is to let your body repair, making you more ready for the next run! Finally, price is a factor. Check out how one workout stacks up to the last or how strenuous it was compared to a totally different sport. Ciclismo Virginia Beach, VA. Tri-Power was originally formed in 1988 by a group of seven enthusiastic triathletes. 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. ATL is the exponentially weighted average of the workouts from the past 7 days, so a much smaller snapshot of training. These athletes often struggle with intensity discipline to ride easy on easy days and at the correct intensity on hard days. If you would like to view your Fitness and Freshness Graph, just hover over the Training tab at the top of the Strava page and select the option Fitness & Freshness from the drop-down menu. Similarly, if your Suffer Score for a ride seems unusually high then that could be a sign that your heart rate is abnormally elevated. As a subscriber you can read road.cc ad-free, from as little as 1.99. YOU BUILD. These people are typically under 30 Tss/Day for CTL. If you would like to change your settings or withdraw consent at any time, the link to do so is in our privacy policy accessible from our home page.. Because this can take into account your pace on a run or ride, as well as heart rate, it may not be uniform if you are widely varying terrain. It's easier to use on the Watch 5 Pro compared to the regular Watch 5 because of the Pro's raised edge. I want to show you what happened to me this season in regards to chronic training load and why you need to continually look at the big picture; SEE THE FOREST, not just the trees. But based on past history, I wouldnt put too much stock in it. Most casual folks (those that are doing a Peloton ride 2-3 times a week) can expect a score from 20-35. I don't have those numbers here as strava doesn't count my cardio/strength/skating easily. While this will drive FITNESS according to Strava, am I really fit in the sense that most athletes are interpreting this as? Currently my power at VO2Max is 461W, around 25W less than race season. For Withings it is their Health Mate Fitness Score, Google Fit has Heart Points, and for Apple Watch it is the VO2 Max. Tech, reviews: tech [at] road.cc I haven't trained enough! and they just drive themselves into the ground. It's a measure of your short term (acute) stress relative to your long term (chronic) stress - if you have a very hard week relative to what you normally do then it'll go negative (which isn't a. It comes in a variety of colors and resembles an analog watch. After July, things still stay funny, I go and do an 18 and a half hour week of riding with two lifting sessions, 22 hours with two lifting sessions. Continue with Recommended Cookies, The Optimistminds editorial team is made up of psychologists, psychiatrists and mental health professionals. That is a ton of riding and because I drove my CTL so high before, I'm not really seeing big negative TSB numbers. 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. People see their CTL falling, which should and they say I'm losing fitness, I'm not as fit. This graph serves two purposes. The graph tracks three variables over time: Form is what were all aiming for come the day of an event and represents how good you will or, rather, how good you can be on the bike during that sportive or race. If you are wondering why your Fitness is decreasing on Strava, this could be one reason! Thats with a 10mi run/800yd swim/25mi bike workout load. Taking a rider who uses a heart rate monitor as an example, Strava creates a weighted average of these Suffer Scores over the 42-day period. To be fair this comes with a fair bit of freshness impact, another number which Strava tracks. Take the full rest week!!! But Im in much better shape now and can race better. I am way more fit this season than last. 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. Originally conceived before the 2023 UCI World Championships were POC Omne Lite and Ultra helmets, Pole Voima ID, Bell Full-10 helmet, Cane Creek ILG2 shocks, and Focus Jam/Sam 2s. Ive not looked at it before, its currently showing me as 38, but it got as high as 51 back in September. 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. Side Note: I have tried and tested various products and services to help with my anxiety and depression. I noticed my fitness is decreasing every day according to Strava, and my freshness is increasing. But if you're following me on Strava, you're probably thinking Wait a minute! The good news is that it appears that you are in almost as good of shape on the bike as you ever have been during your Strava lifetime. the unofficial home of Strava on Reddit - your place to post about, chat about and discuss all things Strava! The article then gets reviewed by a more senior editorial member. I go by a noticeable increasing ease in climbing ability. I havent worked ANYTHING REMOTELY CLOSE to a race or event specific effort. This year was slightly different with COVID. Like this site? 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. We and our partners use cookies to Store and/or access information on a device. Tel 01225 588855. And a digital membership where you can read all the digital magazines is normally 25, and now 12.50 with the code. I find its all in the arms and I get a lot of fatigue in the arms hammering downhill all day. 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. Please enter your email so we can keep you updated with news, features and the latest offers. TSS doesnt account for things like Repeatability or Race Specific efforts. Is a VO2 max of 40 good? The study's VO2 max results were based on adults' CPX (cardiopulmonary exercise testing). Zone 1: < 65% max, Zone 2: 65%-75%, Zone 3: 75%-85%, Zone 4: 85%-95%, and Zone 5: > 95% maximum Since the heart rate multiplier and time are the only variables, it is fairly easy to calculate the theoretical minimums and maximums of the Strive Score, and they are as follows**: Again because Fitness Score is cumulative there is also concern about how much it drops. As a result, Weighted Average Power provides a much better estimate as to how hard a ride was than average power alone. Its now 299w but according to Strava, my fitness figure is much lower, No bad thing to have a rest month. Went for a bike ride earlier today. Many often ask: Is CTL a good measure of fitness? While it can be used as a general fitness guide, it is not meant to be utilized as race readiness. Fantasy Cycling: game [at] road.cc 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. 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. The Fitness Score is calculated using Training Load and/or Relative Effort, to measure your daily training, and an impulse-response model to quantify its effect over time. Log your workouts, plan your training, and analyze your heart rate, power, pace and other data. Zone 5: 95%+ of max Heart Rate (score is multiplied by 8) - your max effort. As we have discussed how Strava measures Fitness, we have also discussed how it can become a very subjective concept that can mean and encompass many things. Do you need strava summit to get the fitness score? 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. jifdave. Fitness is a complicated concept to grasp since it may be interpreted in different ways. Not really sure how good a measure it is for anything other than your own progression but, 49 at present, peak somewhere around 70 in the summer. 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. This is purely out of interest but what is the highest fitness score possible on Strava? . Comparing to others is very tough, as anyone who is doing longer and more frequent workouts will inherently have an advantage. By using this website, you agree to our use of cookies. 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! You've become a Strava premium subscriber and you've come across the Fitness & Freshness chart (the FF chart).