Strength Training - 1 point per minute for traditional strength, 2 points per minute for plyometrics. This includes rest.
Swim - 17.5 points per 1000 meters. Then consider the implied score against how I am feeling after the workout. Using pace in the water doesn't work due to impact of different rest intervals, different strokes, gear... in other words the same amount of "pace" can generate VERY different amounts of fatigue based on rest used.
Bike - adjust downwards to start the season. That's usually an estimate as I don't do high intensity testing early in my season. I'll drop from, say, 275w to 250w.
After I have 4-6 weeks of decent training under my belt, I'll do Submax Progressive test up to FTP - that will let me set "early season" FTP.
After that, I'll be testing the top end every 8-12 weeks (formally) as well as noticing how my Tempo and Threshold workouts are feeling.
The adjustments I make to FTP are gradual and I use the recalculate TSS feature that lets me adjust things. I usually adjust ~14 days backwards.
I do not use the 20-minute "FTP test" as I've always found it overstates FTP in myself and my athletes.
Run FTP has been surprisingly stable at 15 km/h / 4 min per km for a while. So it hasn't needed an update. I could probably reduce FTP at the start of the season but the TSS points it gives my workouts appears reasonable.
In other words, if I lowered run FTP then the score generated would seem higher than the fatigue I experience from the workout.
+++
You can also use heart rate TSS. That's a useful metric to check when you are doing longer sessions in heat, altitude or technical running terrain. In those conditions, power/pace might not fully capture the stress of the session.
+++
Big Picture => not all TSS points are created equal and each of us will have different speeds of recovery from different forms of (training) stress.
FTPs are moving around All The Time... if we tested ourselves at different times across a week, we would see a wide range of data points. The idea is to be reasonably accurate.
Thanks Gordo, I wonder how many times I'll refer back to this article in the next couple of years. The 14 hours/wk is cycling only correct? I read others who lump all movement into weekly hour goal targets and it gets confusing. Lastly, for those of us who are still in single digit weekly volume on the bike, do you have an article on how to get to those double digit cycling training hours safely?
The key for ramping volume on the bike is making sure the additional hours are truly easy.
1// Add them before/after your typical workout/ride.
2// Then add a single easy spin ride where you keep the effort very low.
Consider this extra volume "supplemental" - no pace pressure, relaxed, extra time in the saddle.
Remember to keep a minimum of two back-to-back easy days in every single week. OK to exercise on those days, keep it mellow. I increase my walking when my triathlon training is reduced.
One final thought, my friend Justin Daerr used to say, "Ride to the ride." What he meant is use the bike to commute to where the training begins. It's all good volume.
Thank you for clarifying your cycling volume versus total volume. Am I the only one who thinks you were talking only about cycling hours? Because I'm not a multi sport guy I guess. I only recently upped riding days to four from three, so I have another day to add soon. I do have two days of lifting/core work and when I go to the five day cycle I'll have to cycle and do my lift/core work on the same day. Almost 64 and I actually like Z1-2 so won't be an issue for me. Will read (probably re-read) your endurance dose article and see if it sheds even more light. Thanks Gordo, only ~900 hours to go.
Thanks for all your content here and on X
Lots of good hour build over the past years!
One point regarding your PMC I don’t remember seeing: How and when do you update FTPbike and whatever the anchors are for swim and bike?
Thnx in advance
Strength Training - 1 point per minute for traditional strength, 2 points per minute for plyometrics. This includes rest.
Swim - 17.5 points per 1000 meters. Then consider the implied score against how I am feeling after the workout. Using pace in the water doesn't work due to impact of different rest intervals, different strokes, gear... in other words the same amount of "pace" can generate VERY different amounts of fatigue based on rest used.
Bike - adjust downwards to start the season. That's usually an estimate as I don't do high intensity testing early in my season. I'll drop from, say, 275w to 250w.
See: https://feelthebyrn.substack.com/p/season-start-up-part-one
And: https://feelthebyrn.substack.com/p/season-start-up-part-two
After I have 4-6 weeks of decent training under my belt, I'll do Submax Progressive test up to FTP - that will let me set "early season" FTP.
After that, I'll be testing the top end every 8-12 weeks (formally) as well as noticing how my Tempo and Threshold workouts are feeling.
The adjustments I make to FTP are gradual and I use the recalculate TSS feature that lets me adjust things. I usually adjust ~14 days backwards.
I do not use the 20-minute "FTP test" as I've always found it overstates FTP in myself and my athletes.
Run FTP has been surprisingly stable at 15 km/h / 4 min per km for a while. So it hasn't needed an update. I could probably reduce FTP at the start of the season but the TSS points it gives my workouts appears reasonable.
In other words, if I lowered run FTP then the score generated would seem higher than the fatigue I experience from the workout.
+++
You can also use heart rate TSS. That's a useful metric to check when you are doing longer sessions in heat, altitude or technical running terrain. In those conditions, power/pace might not fully capture the stress of the session.
+++
Big Picture => not all TSS points are created equal and each of us will have different speeds of recovery from different forms of (training) stress.
See: https://gordobyrn.substack.com/i/146704415/recovery-rates
+++
FTPs are moving around All The Time... if we tested ourselves at different times across a week, we would see a wide range of data points. The idea is to be reasonably accurate.
g
Thanks for the quick and thorough response. I’ve been TP user 10+ never considered the TSS recalc I do however taper in FTP changes 5w at a time.
Slow changes are the way to go.
With small changes, you'll find you don't get much movement with the recalculation.
g
Thanks Gordo, I wonder how many times I'll refer back to this article in the next couple of years. The 14 hours/wk is cycling only correct? I read others who lump all movement into weekly hour goal targets and it gets confusing. Lastly, for those of us who are still in single digit weekly volume on the bike, do you have an article on how to get to those double digit cycling training hours safely?
That's my total average weekly volume.
The bike is ~50% of my total time.
When I am focusing on boosting my bike fitness, I aim for ~10 hours of weekly cycling.
Here's the link to Endurance Dose in Chapter One - week structure ideas in there:
https://feelthebyrn.substack.com/i/139171220/endurance-dose
The key for ramping volume on the bike is making sure the additional hours are truly easy.
1// Add them before/after your typical workout/ride.
2// Then add a single easy spin ride where you keep the effort very low.
Consider this extra volume "supplemental" - no pace pressure, relaxed, extra time in the saddle.
Remember to keep a minimum of two back-to-back easy days in every single week. OK to exercise on those days, keep it mellow. I increase my walking when my triathlon training is reduced.
One final thought, my friend Justin Daerr used to say, "Ride to the ride." What he meant is use the bike to commute to where the training begins. It's all good volume.
g
Thank you for clarifying your cycling volume versus total volume. Am I the only one who thinks you were talking only about cycling hours? Because I'm not a multi sport guy I guess. I only recently upped riding days to four from three, so I have another day to add soon. I do have two days of lifting/core work and when I go to the five day cycle I'll have to cycle and do my lift/core work on the same day. Almost 64 and I actually like Z1-2 so won't be an issue for me. Will read (probably re-read) your endurance dose article and see if it sheds even more light. Thanks Gordo, only ~900 hours to go.