How To Calculate Training Stress Score

Introduction & Importance

Training Stress Score (TSS) is a metric used to quantify the training load and intensity in endurance sports. It helps athletes and coaches track and optimize training, preventing overtraining and improving performance.

How to Use This Calculator

1. Enter your TSS, duration, and intensity values.
2. Click ‘Calculate’.
3. View your results and chart below.

Formula & Methodology

The TSS is calculated using the formula: TSS = (Duration (hours) * Intensity (%)) / 3.

Real-World Examples

Example 1

Athlete A rides for 3 hours at 70% intensity. Their TSS is: (3 * 70) / 3 = 70.

Example 2

Athlete B runs for 2 hours at 85% intensity. Their TSS is: (2 * 85) / 3 = 56.67.

Data & Statistics

TSS Comparison for Different Sports

Sport	TSS per Hour
Cycling	70
Running	60
Swimming	50

Expert Tips

• Keep your weekly TSS between 150-250 for optimal performance.
• Include easy weeks (TSS < 100) to allow recovery.
• Monitor your fatigue and adjust your training load accordingly.

Interactive FAQ

What is a good TSS for a week?

Aim for 150-250 TSS per week for optimal performance.

How do I calculate intensity?

Intensity is typically expressed as a percentage of your Functional Threshold Power (FTP) or Functional Threshold Pace (FTP) for cycling and running, respectively.

For more information, see USA Cycling’s guide on TSS and TrainingPeaks’ explanation of TSS.