Kikokotoo cha Bure cha Swimming TSS

Hesabu Alama ya Msongo wa Mafunzo kwa zoezi la kuogelea - Kikokotoo cha bure pekee cha sTSS

Ni Nini Swimming TSS (sTSS)?

Swimming Training Stress Score (sTSS) inapima mzigo wa mafunzo wa zoezi la kuogelea kwa kuchanganya ukali na muda. Imebadilishwa kutoka kwa mbinu ya TSS ya uendeshaji baiskeli, ikitumia Critical Swim Speed (CSS) yako kama kasi ya kizingiti. Zoezi la saa 1 kwa kasi ya CSS = 100 sTSS.

Kikokotoo cha Bure cha sTSS

Hesabu msongo wa mafunzo kwa zoezi lolote la kuogelea. Linahitaji kasi yako ya CSS.

Kasi yako ya kizingiti kutoka kwa mtihani wa CSS (k.m., 1:49)
Muda wote wa zoezi ikiwa ni pamoja na mapumziko (1-300 dakika)
Kasi yako ya wastani wakati wa zoezi (k.m., 2:05)

Jinsi sTSS Inavyohesabiwa

Formula

sTSS = (Muda katika masaa) × (Intensity Factor)² × 100

Ambapo:

  • Intensity Factor (IF) = Kasi ya CSS / Kasi ya Wastani ya Zoezi
  • Muda = Muda wote wa zoezi katika masaa
  • Kasi ya CSS = Kasi yako ya kizingiti kutoka kwa mtihani wa CSS

Mfano Uliofanyiwa Kazi

Maelezo ya Zoezi:

  • Kasi ya CSS: 1:49/100m (sekunde 109)
  • Muda wa Zoezi: Dakika 60 (saa 1)
  • Kasi ya Wastani: 2:05/100m (sekunde 125)

Hatua ya 1: Hesabu Intensity Factor

IF = Kasi ya CSS / Kasi ya Zoezi
IF = 109 / 125
IF = 0.872

Hatua ya 2: Hesabu sTSS

sTSS = 1.0 masaa × (0.872)² × 100
sTSS = 1.0 × 0.760 × 100
sTSS = 76

Tafsiri: Zoezi hili la dakika 60 kwa kasi rahisi (polepole kuliko CSS) lalizalisha sTSS 76 - mzigo wa mafunzo wa wastani unaofaa kwa kujenga msingi wa aerobic.

Kuelewa Thamani za sTSS

Masafa ya sTSS Mzigo wa Mafunzo Muda wa Kupona Mfano wa Zoezi
< 50 Chini Siku hiyo Kuogelea rahisi kwa dakika 30, mazoezi ya mbinu
50-100 Wastani Siku 1 Uvumilivu wa dakika 60, kasi ya kudumu
100-200 Juu Siku 1-2 Seti za kizingiti za dakika 90, intervals za kasi ya mashindano
200-300 Juu Sana Siku 2-3 Mafunzo magumu ya masaa 2, vitalu vingi vya kizingiti
> 300 Ya Kupindukia Siku 3+ Mashindano marefu (>masaa 2), uvumilivu wa ultra

Miongozo ya sTSS ya Kila Wiki

Lengo la sTSS ya kila wiki linategemea kiwango chako cha mafunzo na malengo:

Waogeleaji wa Burudani

sTSS ya Kila Wiki: 150-300

Zoezi 2-3 kwa wiki, sTSS 50-100 kila moja. Zingatia mbinu na kujenga msingi wa aerobic.

Waogeleaji wa Fitness / Triathletes

sTSS ya Kila Wiki: 300-500

Zoezi 3-4 kwa wiki, sTSS 75-125 kila moja. Mchanganyiko wa uvumilivu wa aerobic na kazi ya kizingiti.

Waogeleaji wa Ushindani wa Masters

sTSS ya Kila Wiki: 500-800

Zoezi 4-6 kwa wiki, sTSS 80-150 kila moja. Mafunzo yaliyoratibiwa na periodization.

Waogeleaji wa Elite / Chuo

sTSS ya Kila Wiki: 800-1200+

Zoezi 8-12 kwa wiki, siku mara mbili. Wingi mkubwa na usimamizi wa kupona muhimu.

⚠️ Maelezo Muhimu

  • Linahitaji CSS sahihi: CSS yako lazima iwe ya sasa (imepimwa ndani ya wiki 6-8) ili sTSS iwe sahihi.
  • Mahesabu yaliyorahisishwa: Kikokotoo hiki kinatumia kasi ya wastani. sTSS ya juu inatumia Normalized Graded Pace (NGP) ambayo inazingatia muundo wa interval.
  • Si kwa kazi ya mbinu: sTSS inapima tu msongo wa mafunzo ya kimwili, si maendeleo ya ujuzi.
  • Tofauti za kibinafsi: sTSS sawa inahisi tofauti kwa waogeleaji tofauti. Rekebisha miongozo kulingana na kupona kwako.

Kwa Nini sTSS ni Muhimu

Training Stress Score ni msingi wa:

  • CTL (Chronic Training Load): Kiwango chako cha fitness - wastani wa kipimo cha kiotomatiki cha siku 42 wa sTSS ya kila siku
  • ATL (Acute Training Load): Uchovu wako - wastani wa kipimo cha kiotomatiki cha siku 7 wa sTSS ya kila siku
  • TSB (Training Stress Balance): Fomu yako - TSB = CTL - ATL (chanya = mpya, hasi = umechoka)
  • Periodization: Panga awamu za mafunzo (msingi, kujenga, kilele, kupungua) kwa kutumia maendeleo ya CTL lengwa
  • Usimamizi wa Kupona: Jua lini kusukuma na lini kupumzika kulingana na TSB

Ushauri wa Kitaalamu: Fuatilia CTL Yako

Rekodi sTSS ya kila siku kwenye spreadsheet au kumbukumbu ya mafunzo. Hesabu wastani wako wa siku 42 (CTL) kila wiki. Lengo ongezeko la pointi 5-10 za CTL kwa wiki wakati wa kujenga msingi. Dhibiti au upunguze kidogo CTL wakati wa kupungua (wiki 1-2 kabla ya mashindano).

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

Mtihani wa CSS

Unahitaji kasi yako ya CSS? Tumia kikokotoo chetu cha bure cha CSS na nyakati za mtihani wa 400m na 200m.

Kikokotoo cha CSS →

Mwongozo wa Mzigo wa Mafunzo

Jifunze kuhusu CTL, ATL, TSB na vipimo vya Chati ya Usimamizi wa Utendaji.

Mzigo wa Mafunzo →

Programu ya SwimAnalytics

Mahesabu ya kiotomatiki ya sTSS kwa mazoezi yote. Fuatilia mitindo ya CTL/ATL/TSB kwa muda.

Jifunze Zaidi →

Unataka ufuatiliaji wa kiotomatiki wa sTSS?

Pakua SwimAnalytics Bure