How is TSS calculated?

TSS = (duration_sec × NP × IF) / (FTP × 3600) × 100. A 1-hour ride at exactly FTP gives TSS = 100. An easy 2-hour ride at 0.7 IF gives TSS ≈ 98. A race at 1.05 IF for 1 hour gives TSS ≈ 110.

What is a high TSS and how should I manage it?

Single-session TSS > 150 is very hard and requires 48–72 hours recovery. Weekly TSS of 400–600 represents solid training for an experienced cyclist. Keep weekly TSS increases under 10% per week to avoid overtraining.

Training Stress Score (TSS) Calculator

Calculate Training Stress Score (TSS) for cycling, running, and swimming workouts. Quantify session load using normalised power, FTP, and duration.

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Chronic Training Load (CTL)

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Acute Training Load (ATL)

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Normalized Power (NP)

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Training Stress Score (TSS) Calculator

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Frequently Asked Questions

How is TSS calculated?

What is a high TSS and how should I manage it?