what's a good strava fitness score

wilburt Free Member What's a good fitness score, mine's 45 which it would seem difficult to get much above without spending a serious amount of time on. Theme by HB-Themes. Our Approach, 5 Ways to Improve Your Race at Paris to Ancaster, The 30-Second Before Bed Habit That Makes Tomorrow Healthier, My Post-Race, Long Run or Hard Ride Staples, Travel, Languages & Mountain Biking Raphal Gagn, Beginners or Frequency limited if you arent riding very often, then riding more often will generally help. The average VO2 Max or cardio fitness score for untrained healthy men is around 37.9; for untrained healthy women, the VO2 Max is 27.6 across all age groups. Only recently did Strava adjust based on power and only if you maintained you FTP history (and probably if you forced a recalculation of the dataset). It was later applied to cycling by Dr Andy Coggan. For example, my FTP was 240ish last year. What you can compare would be your 1 minute, 5 minute power and ftp in w/kg. Another way is to use the est. Its calculated relative to your FTP. Heres our guide to understanding sixkey Strava metrics: Suffer Score, Fitness and Freshness, Weighted Average Power, Intensity, Training Load and Power Curve. Again because Fitness Score is cumulative there is also concern about how much it drops. Strava's Fitness Score ceiling is infinite, according to their support docs, which also point out that it's only relevant to you and isn't comparable between athletes: https://support.strava.com/hc/en-us/articles/360032451811-Fitness. This was at nearly max heart rate, with 95% of the run spent at 90+% max heart rate. 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. To do this, insert the following: rev(sum(if(ewma(bikepower*0.0108+0.007*metric(weight),25)>0.00*athleterange(date-89,date,vo2max(meanmax(bikepower))) and ewma(bikepower*0.0108+0.007*metric(weight),25)<0.75*athleterange(date-89,date,vo2max(meanmax(bikepower))),deltatime),"week")/sum(if(ewma(bikepower,25)>=0,deltatime),"week")). 2008present unless otherwise stated. This is NOT percentage of FTP. FTP is the maximum average power you are able to sustain for one hour (heres how to calculate your FTP). A good fitness level on Strava will depend, for instance, if you see a score of less than 50% then this would be considered an easy day while a 50-65% would be an endurance ride. I had one of my best rides today. 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. So I rested and my numbers got super, super positive. 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. I haven't trained enough! and they just drive themselves into the ground. Do you need strava summit to get the fitness score? For instance. Strava released fitness tracking for mobile devices to "summit" members in September 2019. I havent worked ANYTHING REMOTELY CLOSE to a race or event specific effort. The Print+ membership where Singletrack magazine drops through your door, plus full digital access, is normally 45, now only 22.50 with the code. 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. They just ride and ride and ride. I started paying for Strava this year and noticed this fun graph that looked like I was really increasing my fitness over the past couple years, good news Ill take it! Finally, remember not to exceed any limits when working out just to get the best score possible whenever possible. 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. That said, Suffer Score canstill be a usefulway to track your training. The Fitness and Freshness graph is a tool that anyone looking to peak for an event should be using. Moreover, click on any point in your graph and it will give you more information about that specific time interval, showing your specific Fitness, Fatigue and Form values. I'm with you on this, it's at best meaningless and at worst downright wrong. As a rule of thumb: Training Load is very similar to Suffer Score, however, instead of being calculated based on heart rate, it is based on power. Once I got up toward 190+ CTL, I was clearly doing a ton of training. Here is a non scientific summary of how to think about your fitness score and where it will line up, based on discussions with friends and a review of various forums and users. You can see how much progress you've made overall and where you are in your training cycle - whether you're peaking, maintaining or recovering. Its down a bit these last couple weeks. Escape the British winter and jet off to a cycling paradise, Cycling social network further embraces virtual riding to offer partners the chance to reward turbo rides. You may still be ramping up on and not have past 45 days of activity history logged. Just looked and mines dropped from 45 to 32 in a week of cold enforced rest. I also feel like it drops when I don't use a heart rate monitor. Strava's implementation is based off PhysFarm (Dr. Skiba) as opposed to TrainingPeaks (Dr. Coggan). Running, riding, swimming, skiing, indoor rowing - anything you upload while using a heart rate monitor will work with Relative Effort and tell you how tough your activity was on a leveled playing field. 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 are likely to have a regular training plan including hard efforts and on a regular basis are logging efforts that are 60-90 minutes and likely have at least a once per week activity that is substantially longer. Again, lets use the Tourmalet example for a rider of 80kg who can hold 250 watts for 60 minutes. What is a good fitness score? I think my plan tops out at 59 miles. You have to make sure you're looking at the whole picture. Check out how one workout stacks up to the last or how strenuous it was compared to a totally different sport. The hour effort in the middle mayleave you feeling pretty tired and you then have to ride on for another hour, so its clear the second ride would be much more fatiguing than the first ride but this wouldnt be expressed in the average power 150 watts for both rides. I was at 0 TSB and exhausted!!! Every rider has a form range that works best for them. 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. When Ive reached fatigue scores that high I felt pretty lethargic on the bike. You can, of course, score more than 100 but the maximum score you can achieve per hour is 100. 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. Actually, NO!!!!! Doesnt shift my belly though. 365/365 Bring on 2023! I was doing 15mi run/1500yd swim/40mi bike when my fitness was at that level. Okay so lets double check the percentages: The first week looks too hard but its just one ride where I did a 15 minute effort then tempo bursts, so thats an outlier. That's the whole point of overloading: you ramp it up, and then you let it fall (become fresher) and taper into your race. For best results, make sure your weight is correct in your Fitbit profile. Note that the workouts you did two weeks ago will impact your fitness more than the workouts you did 8 weeks ago. This graph serves two purposes. The article then gets reviewed by a more senior editorial member. GPS Mode: Up to 24 hours. Athletes often think that when the CTL is falling, their fitness is falling. and our However, you need to have at least one activity that contains either your heart rate data, perceived exertion data or power meter so the app can generate your Fitness graph. You may be well rested and ready to start ramping up. Leaning In to Long Runs: What Ive Re-Learned Going Long Again, How to Handle Plummeting Motivation to Train, My Experience with Oura Ring as an Athlete And If Its the Wearable for You, Training for Leadville, Altitude, Pacing Eric Orton, An Easy Way to Improve Your Sleep Quality, What is Consummate Training? 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.. 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. I went ham on training and really was just trying to see how much my body could take in terms of training load. 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. Yesterday was a rest day so I lost 5 fitness points? Want to take your training to the next level? As a rule of thumb: A score less than 50 per cent would be an easy day. I'm going to be at -8 TSB. Even on your days off you likely still have some effort. It is absolutely trash. At its heart is a. 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. 118 yesterday. What is ATL in TrainingPeaks? where is Fitness or Fatigue on day t and for Fitness or Before you go, check out our book. 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. Reddit and its partners use cookies and similar technologies to provide you with a better experience. This explains why two riders doing the same ride may come home with very different Suffer Scores. What is CTL in TrainingPeaks? 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). Currently at 77, peaked at 90. Training Load takes into account the Weighted Average Power, your personal FTP and the Intensity score of a ride to give you a number that represents how hard a ride has been. As a result, Weighted Average Power provides a much better estimate as to how hard a ride was than average power alone. Intermediates or Volume Limited: if you arent riding long, you can simply ride longer and get better. That makes Garmin's entry-level smartwatch my top pick for a first fitness tracker, especially since it doesn't look particularly sporty. The officer apologised for not letting me know sooner about the careless driving charge and that I'd Editorial, general: info [at] road.cc Proper all rounder. I do feel good and I can complete all my training rides at 100%, but am I really losing fitness just because i am not doing 5-6 harder rides a week? Another month at the same produced a rating of +27 maximium. 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. The consent submitted will only be used for data processing originating from this website. Some others have shared that they were able to move a score by up to +18 from a long 4+ hour effort on a low base. Let's have a look at Strava's Fitness and Freshness chart below: Fitness. So, a score of five on the effort scale for three hours would give you a Training Load score of 150. Strava models this as the difference between your Fitness Score and your Fatigue Score. As many users may know already, Strava has some paid features such as Fitness & Freshness. Tech, reviews: tech [at] road.cc Similarly, if your Suffer Score for a ride seems unusually high then that could be a sign that your heart rate is abnormally elevated. Fitness (Chronic Training Load, or CTL) Fitness is calculated by taking an exponentially weighted average of the Training Stress Score (TSS) over the previous 42 days, and reflects the training you have done over the last 3 months. If you do have a single race, this might be the time to sign up for a trial version of Premium and test out the feature just for the event. 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. Riding that pesky bike. 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. Related Post: How to Improve Your Cycling FTP? 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. You might be measuring training in total hours spent per week, and if so are likely to be in the 10+ hours range. Moderate Workout - A moderate workout will result in a TSS score that is 25% above your current CTL (TSS for a moderate workout would . what is a good strava fitness score. 116 currently but I have yet to go for my tempo run today. Ive found that the Elevate plugin for Strava does a better job of estimating my fitness gains or losses. Im not too concerned. Now, lets move forward.I want to build my aerobic capacity. I never get my freshness much above single figures though daily commuting doesnt seem to allow for much recovery in the algorithm, even if it is at a ridiculously slow pace. Roughly speaking, form is determined by how much training you have done minus how much fatigue you are carrying; your fitness score minus your fatigue score. For me:-, 2014 53 from a rest month (october) of 12 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. Users also have the option of adding third-party options like Strava for deeper looks at specific workout types. These athletes are typically around 100 tss/day or more. Perhaps since its getting colder out and Im riding a bit less that influences the number. Im at 31 currently, but thats after a four month layoff. Want to get the most out of Strava? Posted: (3 days ago) Strava - Fitness and Freshness. (The most basic reason is that you are training less. Strava gives a pretty good explanation of Fitness and Freshness. Strava uses a methodology of looking at the total effort expending and comparing it to your heart rate or past efforts. Comparing to others is very tough, as anyone who is doing longer and more frequent workouts will inherently have an advantage.

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