What is a Training Stress Score [TSS] Cycling | TrainingPeaks

3. What is TSS in TrainingPeaks and How to Plan Your Workouts

 

Now you know the most important things about Training Stress Score, what is that doing and even how to calculate it but…

It’s not enough to build your own training plan.

We would like to give you a few more pieces of advice so you can actually have a better understanding of how to use TSS in planning your next training week.

TrainingPeaks has its own workout builder which allows you to create very specific workouts and it will automatically calculate numbers of TSS for you and IF too!

Now you can create your own workout, but how many should you do during the week?

Depends on your actual level, but we recommend 3-5 workouts a week, 6-7 workouts are for very advanced cyclists.

Base on actual CTL you can come up with a total TSS number per week if your CTL is around 40 we would recommend starting with around 300-350 TSS per week.

Don’t forget about periodization, you should be increasing your training load every week by about 3-7 TSS per day, which means 21-49 TSS per week.

Recovery weeks! Most importantly do the recovery week every 3-4 weeks with 50-60% of TSS from the previous week. Recovery weeks are most important in your training plan, that is when adaptation to stress happens and you can become faster.