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

118 yesterday. You can see how much progress youve made overall and where you are in your training cycle whether youre peaking, maintaining or recovering. These people are typically under 30 Tss/Day for CTL. Doesn't look that pretty, cable tied, very practical. get subscribed for a weekly set of tips, tricks + outdoor motivation! Mines currently 50, rose to 69 during mid summer last year but then I started on 37, so expecting a lot higher this year. Theres an explanation on the chart but in summary its a stress score based on your ride history intensity and frequency measured by heart rate or power and timeI think , I think its broadly similar to CTL and TSB from TrainingPeaks, but their version so as to avoid licensing costs, http://home.trainingpeaks.com/blog/article/what-is-the-performance-management-chart. You are fit, but need to maintain good habits. Ultimately, it is up to the individual to decide what factors are most important to them and what constitutes a good suffer score. Currently my power at VO2Max is 461W, around 25W less than race season. From this it will calculate your individual training zones. Strava Review | PCMag So, if you score. What is a high strava fitness score? - YourQuickInfo There was a great question asked at one of our EVOQ.BIKE Live Sessions about Training Stress Score (TSS), and we discussed how you can count TSS points all day but they dont actually show how race ready you are. Youre fit. But how does Strava calculate fitness and fatigue in order to plot your form? You can, of course, score more than 100 but the maximum score you can achieve per hour is 100. TSB is the CTL minus ATL. Use code HELLO54 when you join us as a print or digital member and your membership will be half price for the first year. 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. 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. Im at 31 currently, but thats after a four month layoff. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. Jun 12, 2018. The study's VO2 max results were based on adults' CPX (cardiopulmonary exercise testing). When the purple dips below the blue, youre getting rest. So how goes Strava Fitness Score compare to Apple or Health Mate ratings? rubbish uphill, downhill 'balast' make me fast. I feel like it assumes every effort is at your maximum - so if you do a bunch of slow jogs it drops because it acts like that's your current max pace. Included with a subscription to Strava, the Fitness feature tracks how much you're improving, day by day. 8 Best Budget Exercise Bikes in 2023 Expert Reviews But tbh I'm fitter now than I was then Edit: so a typical week involves 35 miles round trip to work Monday - Friday, a 10k trail run Saturday, and a long (100+ miles) ride Sunday. What is a good fitness score? Fitness and Freshness - Are You Overtraining - SMART Bike Trainers Fitness Score 80-120:You take training seriously. Strava's implementation is based off PhysFarm (Dr. Skiba) as opposed to TrainingPeaks (Dr. Coggan). Proper all rounder. wilburt. Here you can select the range of time presented by grape and also enable plotlines so you can easily track your Fatigue and Form. Whats the highest number my Fitness score could be? This is where the Weighted Average Power comes in. What are they and how can you use them to guide your training? How High Should my CTL or 'Fitness Score' Be? I haven't done any data analysis to test this though. Theme by HB-Themes. Some of our partners may process your data as a part of their legitimate business interest without asking for consent. We and our partners use cookies to Store and/or access information on a device. Take your time to know when to stop and take some days off. Finally, consider that being in form or peaking is not the same as being fatigued. 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! On a hard 20 minute 5k effort I was also able to improve my Fitness score by +4. Intensity can be used to see if you are riding easily enough on your easy days and hard enough on the hard days. 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. 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? what's a good strava fitness scorea separator gel prevents glycolysisa separator gel prevents glycolysis 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. Take it easy and always consider taking time to recover after you have exceeded your training or workout sessions. Score as of today? Anything above 40 qualifies as a high cardio fitness level. Its now 299w but according to Strava, my fitness figure is much lower, No bad thing to have a rest month. But based on past history, I wouldnt put too much stock in it. For example, my fitness was 63ish last year. I have never made it passed 40. From this it will calculate your individual training zones. Once you start racing, it's not uncommon or wrong to have CTL somewhat plateau because you really racing and recovering. 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. If someone has done many years at 100tss/day thats different than someone with a couple of 30 tss/day years. After the session, I decided to do a ton of base mile riding at zone 2 and zone 3 to build up my aerobic capacity. 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 is a complicated concept to grasp since it may be interpreted in different ways. 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! Strive scores are completely based on individuals. Below your graph, you will see important information about the activities that contributed to your Fitness values, as well as the Training Impulse. Ciclismo Virginia Beach, VA. Tri-Power was originally formed in 1988 by a group of seven enthusiastic triathletes. What are the Fatigue, Fitness, Form Numbers in Training Peaks? TrainingPeaks is a better option. How to Improve Your Cycling FTP? whats a good strava fitness score An example of data being processed may be a unique identifier stored in a cookie. Cat 1-2's should be at 90 or more, and World Tour Pro's often exceed 150. theres almost ALWAYS very little zone 1. Strava Review - Review 2018 - PCMag UK Forerunner 265S Battery Life: Smartwatch Mode: Up to 15 days. what's a good strava fitness score. 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 On the website under fitness and freshness you can switch what they base it on. I haven't trained enough! and they just drive themselves into the ground. Without a power meter it goes by relative effort, basically heart rate. This article from Training Peaks displays, Pros and Cons of the Acute:Chronic Ratio are discussed in our episode with Greg Lehman. 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. Here is the race season from 2018: Clearly the orange and red is more visible, but I wanted to paint the picture that most of the lines will still be blue, green, and some yellow. Its calculated relative to your FTP. You don't have to be looking at a CTL number that's 192, you might be going to 92. 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 comes in a variety of colors and resembles an analog watch. This will allow an athlete to be able to get a rough sense of the overall training load for one session, but it is not perfect. Even on your days off you likely still have some effort. I find its all in the arms and I get a lot of fatigue in the arms hammering downhill all day. Reddit and its partners use cookies and similar technologies to provide you with a better experience. what's a good strava fitness score - polucon.com Not sure what use it is really, and then how do you define fitness? Treadmill Tests. And a digital membership where you can read all the digital magazines is normally 25, and now 12.50 with the code. Modelling Fitness and Fatigue An exponentially weighted moving average is very easy to model, because it evolves like a Markov Process, having the following property, relating to yesterday's value and today's Training Load. 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. Some of our partners may process your data as a part of their legitimate business interest without asking for consent. Nutrition: eight tips to get back on track after Christmas, Fitness how much training you have done, Freshness how much fatigue is in your system, Form a product of both fitness and fatigue, A score less than 50 per cent would be an easy day, 50-65 per cent would be an endurance ride, 65-80 per cent would be a good tempo ride, 80-95 per cent would be a where you want to aim for in a long event or sportive, 95-105 per cent would be your aim for a time trial, 105 per cent or above would be expected for a very short time trial or criterium, 0-125 you should have fully recovered in 24 hours, 125-250 you will probably feel the effects for 48 hours, 250-400 you will need three days to recover, 400 and above it might take up to five days to fully recover. I'm in week 11 out of 18 doing 55 miles this week. Comparing to others is very tough, as anyone who is doing longer and more frequent workouts will inherently have an advantage. 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? 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. To give you an idea on figures, a score of 100 means that you have gone as hard as you can for one hour. 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. These can be good ways to train to improve your riding, whether thats sprinting, riding tempo or hill climbing. I noticed my fitness is decreasing every day according to Strava, and my freshness is increasing. For the most part you are keeping these efforts under 45 minutes and the overall speed or intensity is lower than your historical maxes. Most casual folks (those that are doing a Peloton ride 2-3 times a week) can expect a score from 20-35. Strava fitness score? | CycleChat Cycling Forum Strava training plans are good in the sense that the workouts are designed to make you become faster or quicker for a particular segment. That's the whole point of overloading: you ramp it up, and then you let it fall (become fresher) and taper into your race. I have never made it passed 40. Again because In 1992 the group became very interested in bicycle racing and recruited several new members who were strong road cyclists. This is one of the first things I check with new athletes (who have any data) because it gives you an idea. If you dont want to subscribe, please turn your ad blocker off. However, Suffer Score does have its limitations. what's a good strava fitness score - polucon.com I have chronic tendinitis because of tracking the fitness score 2 years ago. Everything You Need to Know About Peloton Strive Scores Strava - Fitness and Freshness. Below is the Performance Manager Chart that were all accustomed to seeing. Mostly for me I can see the peaks and troughs through my trinaing and race periods, and as long as each peak is higher the last year on year I know Im working toward the right direction. what is a good strava fitness score Get street cred for your sweat. At the end of a ride Strava adds up the total amount of time in each zone and multiplies it by that zones co-efficient. 3-minute hill climb, 60-minute hill climb, etc. Its better to do quality intervals and quality training which may not build such an impressive line but will give better results. 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. Strava is a fitness platform, that enables you to track your workouts and compare them. Youre working on fitness. Suffer Score, therefore, isnt always a fair reflection of how had you went or how tired you will feel the next day, and is best used in conjunction with other Strava features. For example, one minute in zone one may accumulate half a Suffer Score point, whereas one minute in zone five may accumulate ten points. They just ride and ride and ride. 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. Another month at the same produced a rating of +27 maximium. 3-Minute Step Test. You obviously run a ton. Is Strava Premium Worth It? | Coach - Coach: Your Health & Fitness Guide 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. Longer sessions seem to impact it much more than daily 1hr sessions, I used to do similar hours a week but mostly at the weekend and my fitness / fatigue figures were much higher. Then, when preparing for your next event, you tweak your training to try and get as close to that form score as possible. After 9 weeks I'm back up to a 45-52avg. Want to take your training to the next level but don't know where to start? The result will mean you can accurately chart your form and use cold, hard numbers to hit peak form. Your cardio fitness score is determined by your resting heart rate, age, sex, weight, and other personal information. What you can compare would be your 1 minute, 5 minute power and ftp in w/kg. What is a good fitness level on Strava? The fitness score impact of that single run (an 18+ mile, nearly 3 hour run) was +9 Fitness Score. The consent submitted will only be used for data processing originating from this website. It serves as a benchmark, to show how many points you currently have compared to any date in the past two years. What is A "Good" Strava Fitness Score? My Thoughts From - reddit Athletes can use it as a motivational tool to motivate themselves to put in more effort. My fitness hit a high of 84 but was mostly hovering in the mid 60s, which is very low for a competitive Category 1 racer. Fitness may sound like a complicated concept to grasp or define since it can mean different things but now, through Strava it can be translated into a number. Im just curious.. Cookie Notice Cannot be used in conjunction with other offers, or when switching memberships), Contact UsPrivacyForum RulesClassifieds RulesLink RemovalNewsletter SettingsAdvertising, Viewing 22 posts - 1 through 22 (of 22 total). BTW: some of y'all's numbers are amazing. Just looked back a bit further and I got up to 74 in September 2013, which is surprising as Id only finished my cancer treatment 5 months before (maybe I was trying to prove something). Also, if you are doing workouts that are not tracked in Strava there is noway to account for that impact. 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. Copyright OptimistMinds 2023 | All Rights Reserved. Remember that if you don't have a lot of miles in your legs, and you go to peak, things can go awry, because in order to peak, you have to overload. where is Fitness or Fatigue on day t and for Fitness or Do you need strava summit to get the fitness score? Viewing your Fitness Graph Want to take your training to the next level? . what is a good strava fitness score. Mines 48 and it's double what it was 6 months ago! While this will drive FITNESS according to Strava, am I really fit in the sense that most athletes are interpreting this as? Riding that pesky bike. 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. By the end of October, my numbers will be more normal. Side Note: I have tried and tested various products and services to help with my anxiety and depression. So don't be hard on yourself when you're like, Why are my numbers all screwed up, you might have just went through a big build, or there might have been something else that happened. 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. For more information, please see our 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. Okay, you get it, I havent been riding hard, but riding a lot. But Im in much better shape now and can race better. Let's have a look at Strava's Fitness and Freshness chart below: Fitness. 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. 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. It could help you work out if you're fit, knackered or pulsating with athletic vim (to). How does Strava track Fitness Scores? Look at how long Ive been fatigued for! 100 TSS points from a one hour time trial will surely feel different than 100 TSS points from a two hour endurance ride. Form and fitness in Strava and elsewhere depends greatly on having accurate numbers seeding it in the first place, and accurate threshold power estimates. The model seems to be that for each day where you do not log a workout that Fitness Score will be -1. Strava Premium Beacon works best when you are trying to share a specific activity, like tracking a marathon on race day, in which you can not rely on the race day timing services to provide accurate data. Ive just found Im sailing up climbs these days. For Withings it is their Health Mate Fitness Score, Google Fit has Heart Points, and for Apple Watch it is the VO2 Max. Your cardio fitness score will be shown as a range unless you use GPS . I also feel like it drops when I don't use a heart rate monitor. At its heart is a. As you can see below, the mileage (SHOWN in percentages) was nearly ALL Zone 2 (light blue) and 3 (light green). Use TP, WKO, or Golden Cheetah if you are really interested. Lets see what kind of riding I did. Thankfully, no tree roots to overcome. It clearly a bunch more Zone 2 and Zone 3, with just some small bouts of intensity as I tested different anaerobic benchmark durations. This is purely out of interest but what is the highest fitness score possible on Strava? ( 2 ). Strava is the go-to fitness app for competitive types, but the company needs to do more to address privacy and security concerns. I can help you change that. 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. Stravas implementation is based off PhysFarm (Dr. Skiba) as opposed to TrainingPeaks (Dr. Coggan). jifdave. A form score less than zero suggests the opposite. Your fatigue is calculated in a very similar way although this time the average is taken only over the last seven days. Strava - Fitness and Freshness. Hi All, Practical application of the Fitness & Freshness chart in - Rubberprint Is that score purely from volume or is there any sort of speed in there too? Complete Guide to Polarized Cycling Training. what is a good strava fitness score - sgndssi.com 'Ultimate Metric': Strava Revamps Suffer Score With - GearJunkie I do a 20 hour week, 18 and a half on the bike. I like the freshness going up, but not the fitness going down anyone have any non science info to back this up?? I would recommend that if you have a day where you feel brilliant on the bike then, having already been using the Fitness/Freshness graph to track your progress, you record your form score on that day.