Recommended Training Stress

Creating weekly, monthly, and annual training recommendations is a complex process that depends on numerous variables. The following is a simplified and general set of recommendations for Training Stress Score (TSS) and Training Impulse (TRIMP) based on average values. Please note these should be adjusted depending on an individual’s unique fitness level, recovery ability, training history, and specific race goals. The Beginner, Intermediate, Advanced classification is very broad and needs to take into account the athletes history as well as their current fitness levels. There is an additional category for Ultra which is the range for those training for Ultra regardless of experience levels.

For TSS

Multiply these values by 4 to get a monthly recommendation, and by 50 to get an annual recommendation (we’re excluding 2 weeks for recovery purposes).

For TRIMP

Similarly, multiply these values by 4 for a monthly recommendation, and by 50 for an annual recommendation.

These are generalized values and actual TSS and TRIMP can vary significantly based on individual fitness, the phase of training (base, build, peak, taper), and recovery ability. Remember to monitor for signs of overtraining and adjust training load as necessary.