Na'urar Ƙididdigewa Ta TSS Kyauta Don Iyo

Ƙididdige Makin Damuwa Na Horo don motsa jikin iyo - Na'urar sTSS kawai mai kyauta

Menene Swimming TSS (sTSS)?

Swimming Training Stress Score (sTSS) yana ƙididdigewar nauyin horo na motsa jikin iyo ta hanyar haɗa ƙarfi da tsawon lokaci. An gyara shi daga dabarar TSS na keke, yana amfani da Critical Swim Speed (CSS) ku a matsayin saurin iyaka. Motsa jiki na awa 1 a saurin CSS = 100 sTSS.

Na'urar Ƙididdigewa Ta sTSS Kyauta

Ƙididdige damuwar horo don kowane motsa jikin iyo. Yana buƙatar saurin CSS ku.

Saurin iyaka ku daga gwajin CSS (misali, 1:49)
Jimlar lokacin motsa jiki ciki har da hutu (1-300 mintuna)
Matsakaicin saurin ku yayin motsa jiki (misali, 2:05)

Yadda Ake Ƙididdigewar sTSS

Dabara

sTSS = (Tsawon lokaci a cikin sa'o'i) × (Ma'aunin Ƙarfi)² × 100

Inda:

  • Ma'aunin Ƙarfi (IF) = Saurin CSS / Matsakaicin Saurin Motsa Jiki
  • Tsawon lokaci = Jimlar lokacin motsa jiki a cikin sa'o'i
  • Saurin CSS = Saurin iyaka ku daga gwajin CSS

Misali Na Aiki

Cikakkun Bayanai Na Motsa Jiki:

  • Saurin CSS: 1:49/100m (daƙiƙa 109)
  • Tsawon Lokacin Motsa Jiki: mintuna 60 (awa 1)
  • Matsakaicin Sauri: 2:05/100m (daƙiƙa 125)

Mataki 1: Ƙididdigewar Ma'aunin Ƙarfi

IF = Saurin CSS / Saurin Motsa Jiki
IF = 109 / 125
IF = 0.872

Mataki 2: Ƙididdigewar sTSS

sTSS = 1.0 sa'o'i × (0.872)² × 100
sTSS = 1.0 × 0.760 × 100
sTSS = 76

Fassara: Wannan motsa jikin mintuna 60 a saurin mai sauƙi (jinkirin fiye da CSS) ya samar da sTSS 76 - nauyin horo matsakaici mai dacewa don gina tushen aerobic.

Fahimtar Ƙimar sTSS

Kewayo Na sTSS Nauyin Horo Lokacin Farfadowa Misali Na Motsa Jiki
< 50 Ƙarami Ranar guda Iyo mai sauƙi na min-30, motsin dabara
50-100 Matsakaici Rana 1 Jimrewa na min-60, saurin daidai
100-200 Babba Kwanaki 1-2 Saiti na iyaka na min-90, tazaran saurin gasa
200-300 Mai Girma Sosai Kwanaki 2-3 Horo mai wuya na awa-2, tubalan iyaka da yawa
> 300 Mai Matsananci Kwanaki 3+ Gasa mai tsawo (>sa'o'i 2), jimrewa-ultra

Jagorancin sTSS Na Mako-Mako

Manufar sTSS na mako-mako yana dogara kan matakin horon ku da manufofi:

Masu Iyo Na Nishaɗi

sTSS Na Mako: 150-300

Motsa jiki 2-3 a mako, sTSS 50-100 kowane. Mayar da hankali akan dabara da gina tushen aerobic.

Masu Iyo Na Lafiya / Triathletes

sTSS Na Mako: 300-500

Motsa jiki 3-4 a mako, sTSS 75-125 kowane. Haɗuwa na jimrewa aerobic da aikin iyaka.

Masu Iyo Na Masters Na Gasa

sTSS Na Mako: 500-800

Motsa jiki 4-6 a mako, sTSS 80-150 kowane. Horo mai tsari tare da periodization.

Masu Iyo Elite / Na Kwaleji

sTSS Na Mako: 800-1200+

Motsa jiki 8-12 a mako, kwanaki biyu. Yawa mai girma tare da sarrafa farfadowa mai mahimmanci.

⚠️ Bayanai Masu Mahimmanci

  • Yana buƙatar CSS mai inganci: CSS ku dole ne ya kasance na zamani (an gwada a cikin makonni 6-8) don sTSS mai inganci.
  • Ƙididdigewar mai sauƙi: Wannan na'urar ƙididdigewa tana amfani da matsakaicin sauri. Ƙididdigewar sTSS mai haɓaka tana amfani da Normalized Graded Pace (NGP) wanda ke ƙididdigewar tsarin tazara.
  • Ba don aikin fasaha ba: sTSS kawai yana auna damuwar horon jiki, ba haɓakar fasaha ba.
  • Bambancin mutum-mutum: sTSS iri ɗaya yana jin daban ga masu iyo daban-daban. Daidaita jagorarori bisa farfadowar ku.

Me ya sa sTSS Yana Da Mahimmanci

Makin Damuwar Horo shine tushe don:

  • CTL (Chronic Training Load): Matakin lafiyar ku - matsakaici mai nauyi na yau da kullun na kwanaki-42 na sTSS na yau da kullun
  • ATL (Acute Training Load): Gajiyar ku - matsakaici mai nauyi na yau da kullun na kwana-7 na sTSS na yau da kullun
  • TSB (Training Stress Balance): Sifar ku - TSB = CTL - ATL (tabbatacce = sabo, korau = gajiyawa)
  • Periodization: Shirya lokutan horo (tushe, gini, kololuwa, taper) ta amfani da ci gaban CTL na manufa
  • Sarrafa Farfadowa: San lokacin da za ku turawa da lokacin da za ku huta bisa TSB

Shawarar Pro: Bi Diddigin CTL Ku

Yi rikodin sTSS na yau da kullun a cikin spreadsheet ko rubutun horo. Ƙididdigewar matsakaicin ku na kwanaki-42 (CTL) kowane mako. Manufa ƙimar CTL ta ƙaru 5-10 a kowane mako yayin ginin tushe. Kiyaye ko rage CTL kaɗan yayin taper (makonni 1-2 kafin gasa).

Albarkatun Da Suka Dace

Gwajin CSS

Kuna buƙatar saurin CSS ku? Yi amfani da na'urar ƙididdigewa ta CSS kyauta tare da lokutan gwaji na 400m da 200m.

Na'urar CSS →

Jagorar Nauyin Horo

Koyi game da CTL, ATL, TSB da ma'aunai na Performance Management Chart.

Nauyin Horo →

Aikace-aikacen SwimAnalytics

Ƙididdigewar sTSS ta atomatik don duk motsa jiki. Bi diddigin yanayin CTL/ATL/TSB akan lokaci.

Ƙara Koyo →

Kuna son bin diddigin sTSS ta atomatik?

Zazzage SwimAnalytics Kyauta