Ẹ̀rọ Ìṣirò TSS Wíwẹ́ Ọ̀fẹ́
Ṣe ìṣirò Training Stress Score fún àwọn ìkọ́ni wíwẹ́ - Ẹ̀rọ ìṣirò sTSS ọ̀fẹ́ kan ṣoṣo
Kí Ni Swimming TSS (sTSS)?
Swimming Training Stress Score (sTSS) ṣe ìṣirò ẹrù ìkọ́ni ti ìkọ́ni wíwẹ́ nípa ṣíṣepọ̀ intensity àti ìgbà. A ṣe àtúnṣe rẹ̀ láti ọ̀nà TSS kíkọ́-kẹ̀kẹ́, tí ó ń lo Critical Swim Speed (CSS) rẹ gẹ́gẹ́ bí pace threshold. Ìkọ́ni wákàtí 1 ní pace CSS = 100 sTSS.
Ẹ̀rọ Ìṣirò sTSS Ọ̀fẹ́
Ṣe ìṣirò stress ìkọ́ni fún ìkọ́ni wíwẹ́ èyíkéyìí. Ó nílò pace CSS rẹ.
Bí A Ṣe Ń Ṣe Ìṣirò sTSS
Formula
Níbi tí:
- Intensity Factor (IF) = Pace CSS / Pace Àpapọ̀ Ìkọ́ni
- Ìgbà = Àkókò ìkọ́ni lápapọ̀ ní wákàtí
- Pace CSS = Pace threshold rẹ láti ìdánwò CSS
Àpẹrẹ Tí A Ṣiṣẹ́
Àwọn Àlàyé Ìkọ́ni:
- Pace CSS: 1:49/100m (ìṣẹ́jú-àáyá 109)
- Ìgbà Ìkọ́ni: ìṣẹ́jú 60 (wákàtí 1)
- Pace Àpapọ̀: 2:05/100m (ìṣẹ́jú-àáyá 125)
Ìgbésẹ̀ 1: Ṣe Ìṣirò Intensity Factor
IF = 109 / 125
IF = 0.872
Ìgbésẹ̀ 2: Ṣe Ìṣirò sTSS
sTSS = 1.0 × 0.760 × 100
sTSS = 76
Ìtúmọ̀: Ìkọ́ni ìṣẹ́jú-60 yìí ní pace tí ó rọrùn (tí ó lọ́ra ju CSS) ṣẹ̀dá 76 sTSS - ẹrù ìkọ́ni àárín tó yẹ fún kíkọ́ ìpìlẹ̀ aerobic.
Òye Àwọn Iye sTSS
| Ìwọ̀n sTSS | Ẹrù Ìkọ́ni | Àkókò Ìmúpadàbọ̀ | Àpẹrẹ Ìkọ́ni |
|---|---|---|---|
| < 50 | Kékeré | Ọjọ́ kannáà | Wíwẹ́ ìṣẹ́jú-30 tó rọrùn, àwọn drills technique |
| 50-100 | Àárín | Ọjọ́ 1 | Endurance ìṣẹ́jú-60, pace tó dúró |
| 100-200 | Gíga | Ọjọ́ 1-2 | Àwọn sets threshold ìṣẹ́jú-90, àwọn intervals pace ìdíje |
| 200-300 | Gíga Púpọ̀ | Ọjọ́ 2-3 | Ìkọ́ni lílé wákàtí-2, àwọn blocks threshold púpọ̀ |
| > 300 | Líle | Ọjọ́ 3+ | Ìdíje gígùn (>wákàtí 2), ultra-endurance |
Àwọn Ìtọ́sọ́nà sTSS Ọ̀sọ̀ọ̀sẹ̀
Afojúsùn sTSS ọ̀sọ̀ọ̀sẹ̀ dá lórí ìpele ìkọ́ni àti àwọn ibi-afẹ́dí rẹ:
Àwọn Olùwẹ̀ Ìgbádùn
sTSS Ọ̀sọ̀ọ̀sẹ̀: 150-300
Àwọn ìkọ́ni 2-3 fún ọ̀sẹ̀, sTSS 50-100 kọ̀ọ̀kan. Fojúsùn lórí technique àti kíkọ́ ìpìlẹ̀ aerobic.
Àwọn Olùwẹ̀ Fitness / Triathletes
sTSS Ọ̀sọ̀ọ̀sẹ̀: 300-500
Àwọn ìkọ́ni 3-4 fún ọ̀sẹ̀, sTSS 75-125 kọ̀ọ̀kan. Ìdàpọ̀ ti endurance aerobic àti iṣẹ́ threshold.
Àwọn Olùwẹ̀ Masters Ìdíje
sTSS Ọ̀sọ̀ọ̀sẹ̀: 500-800
Àwọn ìkọ́ni 4-6 fún ọ̀sẹ̀, sTSS 80-150 kọ̀ọ̀kan. Ìkọ́ni tí a ṣe ètò pẹ̀lú periodization.
Àwọn Olùwẹ̀ Elite / Collegiate
sTSS Ọ̀sọ̀ọ̀sẹ̀: 800-1200+
Àwọn ìkọ́ni 8-12 fún ọ̀sẹ̀, àwọn ọjọ́ méjì. Ìwọ̀n gíga pẹ̀lú ìṣàkóso ìmúpadàbọ̀ tó ṣe pàtàkì.
⚠️ Àwọn Àkíyèsí Pàtàkì
- Ó nílò CSS tó péye: CSS rẹ gbọ́dọ̀ jẹ́ ti òde-òní (tí a dánwò láàrin ọ̀sẹ̀ 6-8) fún sTSS tó péye.
- Ìṣirò tó rọrùn: Ẹ̀rọ ìṣirò yìí ń lo pace àpapọ̀. sTSS tó ga ń lo Normalized Graded Pace (NGP) tí ó kà fún ètò interval.
- Kì í ṣe fún iṣẹ́ technique: sTSS kàn ṣe ìwọ̀n stress ìkọ́ni ara, kì í ṣe ìdàgbàsókè ọgbọ́n.
- Ìyàtọ̀ ẹni-kọ̀ọ̀kan: sTSS kannáà ń rí bí àyípadà fún àwọn olùwẹ̀ oríṣiríṣi. Ṣe àtúnṣe àwọn ìtọ́sọ́nà dá lórí ìmúpadàbọ̀ rẹ.
Ìdí Tí sTSS Ṣe Pàtàkì
Training Stress Score jẹ́ ìpìlẹ̀ fún:
- CTL (Chronic Training Load): Ìpele fitness rẹ - àpapọ̀ tí a fọwọ́ ṣe lọ́nà exponential ti ọjọ́ 42 ti sTSS ojoojúmọ́
- ATL (Acute Training Load): Àárẹ̀ rẹ - àpapọ̀ tí a fọwọ́ ṣe lọ́nà exponential ti ọjọ́ 7 ti sTSS ojoojúmọ́
- TSB (Training Stress Balance): Ipò rẹ - TSB = CTL - ATL (ìlọ́wọ́sí = túútùú, ìdinku = àárẹ̀)
- Periodization: Ṣètò àwọn ìpele ìkọ́ni (ìpìlẹ̀, kíkọ́, òkè, ìdínkù) nípa lílo àwọn ìlọsíwájú CTL afojúsùn
- Ìṣàkóso Ìmúpadàbọ̀: Mọ ìgbà láti tì àti ìgbà láti sinmi dá lórí TSB
Ìmọ̀ràn Pro: Ṣe Ìtọpinpin CTL Rẹ
Ṣe àkọsílẹ̀ sTSS ojoojúmọ́ nínú spreadsheet tàbí ìwé àkọsílẹ̀ ìkọ́ni. Ṣe ìṣirò àpapọ̀ ọjọ́-42 rẹ (CTL) lọ́sọ̀ọ̀sẹ̀. Afojúsùn ìpọ̀sí àwọn point CTL 5-10 fún ọ̀sẹ̀ nígbà kíkọ́ ìpìlẹ̀. Dáàbò bo tàbí dínkù CTL díẹ̀ nígbà taper (ọ̀sẹ̀ 1-2 ṣáájú ìdíje).
Frequently Asked Questions
What is Swimming TSS (sTSS)?
Swimming Training Stress Score (sTSS) is a metric that quantifies the training load of a swimming workout by combining both intensity and duration. It's adapted from cycling's TSS methodology, using your Critical Swim Speed (CSS) as the threshold pace. A workout of 1 hour at CSS pace equals 100 sTSS.
How do I calculate my sTSS?
Use the calculator above by entering your CSS pace (from a CSS test), total workout duration, and average pace during the workout. The formula is: sTSS = Duration (hours) × Intensity Factor² × 100, where Intensity Factor = CSS Pace / Average Workout Pace.
Do I need CSS to calculate sTSS?
Yes, your Critical Swim Speed (CSS) is required to calculate the Intensity Factor, which is essential for sTSS calculation. CSS represents your threshold pace and should be tested every 6-8 weeks. You can find your CSS using our CSS calculator.
What's a good sTSS score for one workout?
It depends on workout intensity: Easy workouts typically score below 50 sTSS, moderate workouts 50-100 sTSS, hard workouts 100-200 sTSS, and very hard workouts above 200 sTSS. The appropriate score depends on your training goals and current fitness level.
How much sTSS should I do per week?
Weekly sTSS targets vary by level: Recreational swimmers: 150-300, Fitness swimmers/Triathletes: 300-500, Competitive Masters: 500-800, Elite/Collegiate: 800-1200+. Start conservatively and increase gradually to avoid overtraining.
Is swimming TSS the same as cycling TSS?
The concept and formula are the same, but sTSS is adapted for swimming. Instead of using power (FTP) like cycling TSS, sTSS uses pace with CSS as the threshold. Both measure training load using Duration × Intensity Factor² × 100.
Can I use sTSS for all swim strokes?
Yes, but your CSS should be stroke-specific. Most swimmers use freestyle CSS since it's the most commonly trained stroke. If you train primarily in another stroke, perform a CSS test in that stroke and use that pace for sTSS calculation.
What's the difference between sTSS and CTL/ATL/TSB?
sTSS measures a single workout's training load. CTL (Chronic Training Load) is your long-term fitness, ATL (Acute Training Load) is your recent fatigue, and TSB (Training Stress Balance) is your freshness. These metrics use sTSS values over time to track your training state. Learn more in our Training Load guide.
Related Resources
Ìdánwò CSS
O nílò pace CSS rẹ? Lo ẹ̀rọ ìṣirò CSS ọ̀fẹ́ wa pẹ̀lú àwọn àkókò ìdánwò 400m àti 200m.
Ẹ̀rọ Ìṣirò CSS →Ìtọ́sọ́nà Ẹrù Ìkọ́ni
Kọ́ nípa CTL, ATL, TSB àti àwọn metrics Performance Management Chart.
Ẹrù Ìkọ́ni →App SwimAnalytics
Ìṣirò sTSS aládàáṣe fún gbogbo àwọn ìkọ́ni. Ṣe ìtọpinpin àwọn ìṣesí CTL/ATL/TSB ní àkókò.
Kọ́ Síi →Ṣé o fẹ́ ìtọpinpin sTSS aládàáṣe?
Ṣàgbékalẹ̀ SwimAnalytics Ọ̀fẹ́