100 TSS

TSS (Training Stress Score) is a value calculated combining training volume and intensity. The value is specific to the individual.

A value of 100 TSS is equivalent to a 1 hr TT on the bike. In training, if you produce a value of less than 100 TSS each day, you should be good to train the next day.

Winter training in zone 2: 90 mins on the rollers or 60 mins stepping give a TSS of around 60.

But how do the big cross training exercises show up?

A 3.5 km (85 mins) swim on Thursday produces a TSS of 98.

Today's 2h 40 min snow shoe hike, a TSS of 97.

It's good to be able to get a feel for how these exercises compare to bike work.

Thursday's training:

Endurance: Swim (3.5 km)

Speed: Rollers: (1 leg drills, 40 mins)

Strength: Lunges x 300

Friday: rest day

Saturday's training:

Endurance: Snow shoe (2h 40 mins), snow shoveling (45 mins)