Hello all, happy holidays.
A few months ago, I shared an Excel worksheet to plan training sessions with the target to improve Fitness (CTL) results, as seen in this forum post
TSS estimate to get “in the green” - Feature Requests - Intervals.icu Forum
TSS by itself is not enough to know what a training session focus is. Rides with the same final TSS value may have quite different training targets.
A short, 25 minutes session at 1.15 IF targetting VO2 training results in a TSS of about 55, while a 1 hour 11 minutes session at an Intensity factor of 0.65 will have a very close TSS of 50 but the training focus is an endurance type steady ride.
So I have modified the worksheet to plan the 2025 season allowing more detailed load planning by setting each of the sessions’ intensity factor and duration, to better taylor the plan to whatever your training focus is.
In the orange column, enter the planned average IF for the session as well as its duration in the green column. The load or TSS is calculated in the gray column and form there the Fitness, Fatigue, Form, Weekly Ramp and the week load, just as with the previous version.
It may be downloaded for free from this link:
and, as with the previous version, the values in the downloadable file were entered for testing purposes and do not reflect an actual training plan.
Cheers
