TSS semanal alvo
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
Formula
Por objetivo
About this calculator
The weekly TSS target calculator is an essential tool for cyclists looking to optimize their training. The TSS, or Training Stress Score, is a measure that quantifies the physical stress caused by training. Based on training goals - Base, Build, and Peak - this calculator helps determine a weekly TSS target. The goal is to provide an adequate training load for each phase of training.
The formula used is based on specific TSS intervals for each goal: Base (300-400), Build (500-600), and Peak (700-900). This allows cyclists to adjust their training according to their needs and goals. It is essential to remember that TSS is just one of the variables to be considered in training, and recovery and nutrition also play key roles.
When using this calculator, cyclists can have a clear idea of what their weekly TSS target is for their training goal. This helps plan and monitor progress over time. However, it is crucial to be cautious when increasing or decreasing TSS, as sudden changes can lead to injury or overtraining.
It is recommended that cyclists consult a coach or physical education professional to obtain personalized guidance and ensure that training is aligned with their individual needs.
Frequently asked questions
What is TSS and why is it important?
TSS is a measure that quantifies the physical stress caused by training. It's essential for monitoring training load and avoiding overtraining or injury.
How do I determine my training goal?
Your training goal depends on your current training phase. Base is for beginners, Build is for increasing intensity, and Peak is for maximum performance.
Can I use this calculator for other sports?
This calculator was designed specifically for cycling, but the TSS concept can be applied to other sports.
Is it safe to increase TSS weekly?
Increasing TSS weekly can be safe if done gradually and with monitoring. However, it's crucial to listen to your body and adjust as needed.
How do I recover my body after a high TSS workout?
Proper recovery includes rest, balanced nutrition, and hydration. It's also important to consider recovery techniques like stretching and massage.