what's a good strava fitness score

Having your own record of your yearly CTL seasonality is actually quite helpful to see what approximate load you carried in your best (and worst) years. Reddit and its partners use cookies and similar technologies to provide you with a better experience. Strava training plans are good in the sense that the workouts are designed to make you become faster or quicker for a particular segment. CTL is a combination of duration and intensity to describe how an athlete has trained historically. I have logged a lot of rides over the summer with hr and some with power too. In 1992 the group became very interested in bicycle racing and recruited several new members who were strong road cyclists. Cat 1-2s should be at 90 or more, and World Tour Pros often exceed 150. Heres our guide to understanding sixkey Strava metrics: Suffer Score, Fitness and Freshness, Weighted Average Power, Intensity, Training Load and Power Curve. For example, I completely discount my Strava "Fitness" score. I was doing 15mi run/1500yd swim/40mi bike when my fitness was at that level. Some of our partners may process your data as a part of their legitimate business interest without asking for consent. While cardio exercise is great for burning calories and helping with healthy weight balance, it also improves your cardiovascular fitness. what's a good strava fitness score. 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. Press J to jump to the feed. The fitness score has been a good way to follow a rough "center mass" of my fitness improvements. 50-65 per cent would be an endurance ride. Even with all of the above training, the big spikes in Strava Fitness score all correlate to the hardest efforts on long races. Tried to use this metric. Fantasy Cycling: game [at] road.cc Dont see +20 and just get back after it. Lets see what happens when I do a bunch more base mile riding to build my aerobic fitness. A good fitness score is dependent on how much you are tracking within Strava. But the fact that strava's fitness score would immediately consider this a decrease seems like a fundamental mistake. Strava Premium Features For Cyclists Power Analysis The only cycling-specific feature of Strava Premium is its power analysis, which uses the data collected from a power meter and provides information such as training load, intensity, power curves and time spent in each power zone. The more time you spend going full gas and the longer the activity, the higher the suffer score. Weve talked about why this isnt true (youre just tapering or resting). Before you go, check out our book. Cat 1-2's should be at 90 or more, and World Tour Pro's often exceed 150. Works with over 200 popular heart rate monitoring fitness apps including fitdigits, wahoo fitness, mapmyfitness, runkeeper, strava and more! So, $50-$150 more, depending on the upgrade. I was at 0 TSB and exhausted!!! Ive emailed strava, will report back if i hear anything from them. For Withings it is their Health Mate Fitness Score, Google Fit has Heart Points, and for Apple Watch it is the VO2 Max. Weighted Average Power is a key figure that youll see at the end of each ride if you use a power meter and is very similar to what people often refer to as normalized power the metric used in Training Peaks software. What's New Now powered by Strava, this updated third edition of The Time-Crunched Cyclist training program taps into the most popular cycling social network to help cyclists get fired up to crush their workouts, one segment . This is NOT percentage of FTP. This graph serves two purposes. For example, my fitness was 63ish last year. If so what does your week look like? Additionally, you can change your body position due . Some perform better when a little fatigued, others perform better when very fresh. The most alluring bonus feature is the Suffer Score. Check out how one workout stacks up to the last or how strenuous it was compared to a totally different sport. It's still not as precise as having a physical bezel that clicks into place, especially if you have wet or sweaty hands which seems inevitable if you're . I go by a noticeable increasing ease in climbing ability. You may still be ramping up on and not have past 45 days of activity history logged. By the end of October, my numbers will be more normal. The graph tracks three variables over time: Form is what were all aiming for come the day of an event and represents how good you will or, rather, how good you can be on the bike during that sportive or race. id take the score with a big grain of salt, if someone overestimates their FTP its going to be very hard to raise their fitness, I'm at 120. 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.. Since I've been doing weekly long runs, you can see an obvious pattern. I noticed my fitness is decreasing every day according to Strava, and my freshness is increasing. 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. 2015 graph below was longer rides there 2x 300+ km rides in there, and historic power data shows i lost some of that top end, was 240ish last year. RoadCyclingUK readers canenjoy 30 days of Strava Premium for free, just click here to start your trial. But based on past history, I wouldnt put too much stock in it. Peak for me was 60. So far this year I've run 1,160 miles, biked 157 and done a lot of cross training. 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. For example, one minute in zone one may accumulate half a Suffer Score point, whereas one minute in zone five may accumulate ten points. 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. Given all of this, along with actual observation, it seems possible to improve a Strava Fitness score by +7 to +14 in a given week with little to no rest. sad times eh was 111 pre accident which dropped to 5 quickly got back to mid 30s after i got back on but motivation, mood, kids, life has killed me since, what i can see in the pattern, is that my riding in 2014 contained a lot more intervals (strava kom chasing) and ( 2 ). Some of them may not include heart rate data, or you may also not have setup settings to include age and weight. View our media pack. What this means is the formula gives more recent. Youre growing at this point in time. Even though fitness is a time-weighted average, a simple rule of thumb is that your fitness score equates to your average training load over the last month. You can see loads of endurance and tempo, one day of a threshold effort (yellow), and some zone 5, but not much. . Of course, that bit may be obvious, but what isnt obvious is why you might go out with a friend on the same ride and come home with different Suffer Scores. And then you go through a training block, and you're still at 70. Fitness: 45 (I feel fitter than when I started) Fatigue: 80 (def feeling fatigued right now) Form -35 (seems to be just one less the other, I guess zero is the sweetspot) Posted 5 years ago beej. For the most part you are keeping these efforts under 45 minutes and the overall speed or intensity is lower than your historical maxes. If you want to increase your Strava fitness score quickly, do it with a long hard efforts that is a historic relative effort.This effort above was an 18.5 mile run up and down a 3000ft peak. Lets start a conversation. Tt's going to fall a little bit more. Again because The Strava Suffer Score is an analysis of your heart rate data. Using the Power Curve graph in conjunction with the Fitness/Freshness chartgives you valuable information about how much training you have been doing and how good your current power outputs are. Read how V02 max measures up against the Strava Fitness Score. Comparing to others is very tough, as anyone who is doing longer and more frequent workouts will inherently have an advantage. There are a lot of nuances to this though, and CTL is only ONE metric to be looked at. I'm 53 years old, 220 lbs + lost 113 over the last year. ATL is the exponentially weighted average of the workouts from the past 7 days, so a much smaller snapshot of training. You could just be getting tired. jifdave. What this means is the formula gives more recent rides a greater weight as they have a bigger impact on your current form than rides you did six weeks ago. Whats the highest number my Fitness score could be? 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. If someone has done many years at 100tss/day thats different than someone with a couple of 30 tss/day years. My Ultimate Commuter, rebuilding her at the moment, everything external. Thats with a 10mi run/800yd swim/25mi bike workout load. What is a good fitness level on Strava? If you go through a huge build, the numbers get kind of wonky later on, and I'll show you this in the video. Should be possible to carry some gains through season to season? 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. Strava works in the Gym and it can automatically sync your indoor workouts to the app. If you dont want to subscribe, please turn your ad blocker off. #6. Respond with your thoughts in the comments or reach out to me directly! So how goes Strava Fitness Score compare to Apple or Health Mate ratings? Workouts that got tagged as Historic Relative Effort are linked to a shift in 5-10 points of total fitness score gains. Another way is to use the est. 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. Again because Fitness Score is cumulative there is also concern about how much it drops. I'm up 673% in the last year which makes sense. Training Load is also used in the Fitness and Freshness chart. With sponsorship from Contel Cellular and Conte's Bicycle and Fitness, Tri-Power . Fitness Score 120+:You have a daily routine and it includes substantial time working out, running or cycling. 15 hours a week for 120+. Fitness Score 40-80:You regularly train, maybe up to 4-5 days a week. 102. Strava's Fitness score provides a measure of your progress. It bumps up on long runs, it appears, then goes back down. Treadmill Tests. 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. Accuracy is important if you are going to use TSS or CTL. Terms and conditions of use. 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. Idk why. To give you an idea on figures, a score of 100 means that you have gone as hard as you can for one hour. Fitness peaked at 112, and Im currently at 106, with a Fatigue at 127 (peaked at 190) and Form at -39 (peaked at -80). Another month at the same produced a rating of +27 maximium. I had done some PMAX intervals and a one hour test which made those two weeks percentages much lower on the top of the chart. It could help you work out if you're fit, knackered or pulsating with athletic vim (to). 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. If you're focusing only on chronic training load, once you ramp up, if you started racing, you're going to see it fall off, right? Make sure you watch the video as I walk you through the portion below. You need rest, as this is when the body adapts to the stress you put on it (the riding), absorbs all of the training, and you come back stronger for the next block. For me:-, 2014 53 from a rest month (october) of 12 For example, it might say that you can sustain 200 watts for two hours and 400 watts for two minutes. With their suffer score being much the same as TSS I think. TSB is the CTL minus ATL. It is calculated based on your (hopefully accurate) functional threshold power (FTP). Hi All, I was hoping to find someone on here with a score over 200 because I just wonder if it's possible. Perhaps since its getting colder out and Im riding a bit less that influences the number.

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