What does SP mean Zwift?

If you have been looking through different workouts on Zwift, or reviewing your ride reports, you may have noticed the letters “SP” next to a number. “SP” stands for “Stress Points” and the number indicates how difficult a certain workout or ride was.

What does TSS on Zwift mean?

TSS measures training stress. Specifically, it takes exercise metrics including intensity and duration and then quantifies the difficulty of the workout. Score an impressive 100 points when you ride all out for an hour.

What are stress points in Zwift workouts?

Zwift's “stress points” are really just TSS–the same number you see when you end a ride. Training Stress Score was developed by TrainingPeaks as a key workout metric. It combines both time and intensity into one metric which indicates how much stress your workout is putting on your body.

How many Zwift stress points a week?

Zwift Racing: 4 to 6 weeks / 4 hours per week / 246 stress points per week (average)

What is a good training stress score?

TSS® Guide

Below 150 (low): Recovery for the ride will likely be finished by the next day. 150 to 300 (medium): You may have some leftover tiredness the next day, but it will likely be gone by the second day. 300 to 450 (high): You may experience some tiredness even after two days.

What CTL should I aim for?

The rate at which your CTL should climb is very variable athlete to athlete, but generally 5-8 TSS/day per week is a good ballpark to start with. See the diagram below for illustration. The higher your cumulative (absolute) CTL, the less you will be able to load.

What does if and TSS mean?

IF – Intensity Factor, a measurement of how intense a workout is, relative to your FTP. TSS – Training Stress Score, a measurement of the overall training effect of a workout.

What is a good TSS per 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.

How often should I Zwift?

If your riding schedule includes racing on Zwift, consider racing no more than three times per week, with recovery rides, days off, and lighter training in between. And even if your training load is more steady (with few “race day efforts”) taking a day or two for recovery per week is smart.

Can you see TSS on Zwift?

Most of your workout or ride stats can be seen in your 'Activities' feed in the Zwift Companion app. (Click on the activity, then swipe left on the map to see power/cadence/HR data, zone data, etc.) TSS isn't captured, but you can see the predicted number of stress points for any workout on whatsonzwift.com.

What is a good FTP for cycling?

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.

What does TSS mean in cycling?

Training Stress Score (TSS) is a composite number that takes into account the duration and intensity of a workout to arrive at a single estimate of the overall training load and physiological stress created by that training session.

What does pizza power mean on Zwift?

The number of calories you've burned is visible too — in pizza slices (PS). Every PS is worth 285 calories, and you can scan your report to see where you rode and who gave you 'Ride Ons'. A Ride Report Courtesy Zwift.

What level is Alpe du Zwift?

As things stand, you need to be Level 10 or above to do the Alpe. That said, you can do it if you are riding in a group or with another rider who is over 10. There are a number of routes that take in Alpe du Zwift.

What does a yellow workout mean in training peaks?

Yellow: Completed value is 50%-79% or 121-150% of planned values ( or caret) Orange: Completed value is more than 50% above or below planned ( or caret) Red: Workout is was not completed. Grey: Unplanned workouts (completed values with no planned values)

What does VI mean in cycling?

3. Variability Index (VI) Variability Index is a way to measure how smooth or “variable” your power output was during the ride. It is calculated by dividing your Normalized Power by your Average Power. A steady and even output, like during a triathlon, should have a VI of 1.05 or less.

What is a training stress?

Background. Exercise and training are usually only considered in a positive manner, but acute exercise and chronic training are both stressors. A stressor is defined as “… any activity, event, or impingement that causes stress.” (Plowman & Smith, 2011, p. 20).

How do you plan TSS?

You can use this as the basis for easy to moderate workouts and adjust up or down based on that day's workout.

1. Swimming = 1 TSS per active minute of swimming, so a 60 minute swim would equal 60 TSS.
2. Cycling = Slightly less than 1 TSS per minute, so a 60 minute ride might equal 50 TSS.

How do you get 100 kph on Zwift?

Continue round the loop at the top of the Radio Tower loop, gradually picking up speed. Keep accelerating down the first part of the descent. When you get to the bend (at 12.8 km) hit the Power-up button and give it everything you've got. This will give you the boost you'll need to get you over 100 kph.

Does wearing a helmet in Zwift make you faster?

You'll go faster for the same wattage. Quite a bit faster, in fact: there's a reason Zwift racers say the aero helmet is the best powerup to have when you're heading into a sprint finish! The Aero Boost lasts for 15 seconds, which means you need to time things just right.

What does NP mean in cycling?

Normalized Power (NP) is a power averaging method, measured in watts, used to compensate for changes in ride conditions for a more accurate depiction of power expenditure.

What does hrTSS mean?

More appropriate for those not training with power, the Heart Rate Training Stress Score (hrTSS) is based on time in heart rate training zones derived from an athlete's lactate threshold heart rate. The calculation is made using an estimate of the amount of accumulated TSS in an hour given the level of exertion.

What does if mean in Wahoo Systm?

Exactly how difficult is a workout? Well, you may have noticed two acronyms with corresponding numbers nestled right underneath the workout graph in the SYSTM app's video list: TSS and IF. These stand for Training Stress Score and Intensity Factor, and are meant to help you determine how demanding a given workout is.