Entire Season Plan?

Training Plans
11

Hey Bruno! More than happy to help explain… though this might get a little nerdy. The reason for your high TSS is due to your time spend in zones 4-7. To not impede recovery you will need to back down and stay out of these zones on your endurance rides

Here is a breakdown for TSS you can expect to accumulate per hour & per minute based on time in each zone. Note: these are based on if you rode in that zone for 1 hour straight and 1 min in that zone without stopping.

Training Zones (% of FTP)

  • Z 1: Recovery: 0-55%
    • 0-30 TSS/hr
      • ~0.25-0.5 TSS per min
  • Z 2 : Endurance: 56-75%
    • 30-55 TSS/hr
      • ~0.5 - 0.92 TSS per min
  • Z3: Tempo: 76-90% FTP
    • 60-80 TSS/hr
      • ~1-1.33 TSS per min
  • SS: 84-97% (typically prescribe 88-97%)
    • 70-95 TSS/hr
      • ~1.17 - 1.58 TSS per min
  • Z 4: Lactate threshold (LTh) 91-105%
    • 83-110 TSS/hr
      • ~1.38 - 1.83 TSS per min
  • Z5 :VO2 Max: 106-120%
    • 110-145
      • ~1.83 - 2.42 TSS per min
  • Z 6: Anaerobic Capacity 121-150%
    • 145-225 TSS/hr
      • ~2.42 - 3.75 TSS per min
  • Z 7: Neuromuscular: 151% and above
    • 225+ TSS/hr
      • ~3.75+ TSS per min and above

So here is a rough breakdown of that 2:30h ride:

Time spent in zones:
Z1: 41% = 61 min x 0.4 tss/min= 25 TSS
Z2: 16% = 24 min x 0.71 tss/min = 17 TSS
Z3: 11% = 17 min x 1.17 tss/min = 20 TSS
Z4: 7% = 11 min x 1.63 tss/min = 18 TSS
Z5: 5% = 7.5 min x 2.13 tss/min = 16 TSS
Z6: 9% = 13.5 min x 3.1 tss/min = 42 TSS
Z7: 10% = 15 min x 4 tss/min = ~60 TSS
Total TSS: 198

Notice how just the time spent riding in zones 4-7 gave you 118 TSS!

So the answer is yes, this is normal and this type of ride could lead to over training if done often. I think though, correct me if I am wrong, that you can eliminate the time you spend in these zones while riding with your wife. If you can do that, then you would #FtFP and hit the TSS that is planned for your ride :slight_smile:

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