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Calculate Training Stress Score (TSS) for workout intensity and duration
Execution
Fill in the form, run the tool, and review the result in one place.
Samples
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Tool usage guide
The Training Stress Score (TSS) Calculator helps athletes and coaches quantify the physiological load of a workout by evaluating intensity and duration. By calculating your TSS, you can better manage your training volume, monitor recovery needs, and ensure your fitness progression remains on track.
Background
A cyclist completed a high-intensity interval session lasting 75 minutes.
Problem
Needs to determine if the session was too taxing for the current training block.
How to use
Input an Intensity Factor of 0.85 and a duration of 75 minutes into the calculator.
intensityFactor: 0.85, duration: 75Outcome
The calculator provides the TSS, allowing the athlete to decide if they need an extra recovery day.
Background
A triathlete is planning a long, steady-state endurance ride for the weekend.
Problem
Wants to ensure the ride does not exceed a specific TSS limit to avoid overtraining.
How to use
Enter an estimated Intensity Factor of 0.65 and a duration of 180 minutes to check the projected stress score.
intensityFactor: 0.65, duration: 180TSS stands for Training Stress Score, a metric that quantifies the overall training load by combining the intensity and duration of a workout.
IF is a ratio of your normalized power to your FTP. A value of 1.0 represents an all-out effort for one hour, while lower values indicate easier recovery or endurance rides.
Including your FTP allows the calculator to provide a more accurate assessment of your training intensity relative to your current fitness level.
While originally designed for cycling, TSS is widely used across endurance sports like running and swimming to measure training load.
It is recommended to calculate your TSS after every structured workout to maintain an accurate log of your training stress over time.
Outcome
The athlete confirms the projected TSS fits within their weekly training load target.