ماشینحساب رایگان TSS دویدن
محاسبه امتیاز استرس تمرینی برای تمرینات دویدن - تنها ماشینحساب رایگان rTSS
What is Running rTSS (rTSS)?
Running Stress Score (rTSS) quantifies the training load of a running workout by combining intensity and duration. It's adapted from cycling's TSS methodology, using your Critical Run Speed (CRS) as the threshold pace. A 1-hour workout at CRS pace = 100 rTSS.
Free rTSS Calculator
Calculate training stress for any running workout. Requires your CRS pace.
How rTSS is Calculated
Formula
Where:
- Intensity Factor (IF) = CRS Pace / Average Workout Pace
- Duration = Total workout time in hours
- CRS Pace = Your threshold pace from CRS test
Worked Example
Workout Details:
- CRS Pace: 4:15/km (255 seconds)
- Workout Duration: 60 minutes (1 hour)
- Average Pace: 4:45/km (285 seconds)
Step 1: Calculate Intensity Factor
IF = 255 / 285
IF = 0.895
Step 2: Calculate rTSS
rTSS = 1.0 × 0.801 × 100
rTSS = 80
Interpretation: This 60-minute workout at easy pace (slower than CRS) generated 72 rTSS - a moderate training load suitable for aerobic base building.
Understanding rTSS Values
| rTSS Range | Training Load | Recovery Time | Example Workout |
|---|---|---|---|
| < 50 | Low | Same day | Easy 30-min run, technique drills |
| 50-100 | Moderate | 1 day | 60-min endurance, steady pace |
| 100-200 | High | 1-2 days | 90-min threshold sets, race pace intervals |
| 200-300 | Very High | 2-3 days | 2-hour hard training, multiple threshold blocks |
| > 300 | Extreme | 3+ days | Long race (>2 hours), ultra-endurance |
Weekly rTSS Guidelines
Target weekly rTSS depends on your training level and goals:
Recreational Runners
Weekly rTSS: 150-300
2-3 workouts per week, 50-100 rTSS each. Focus on technique and building aerobic base.
Fitness Runners / Triathletes
Weekly rTSS: 300-500
3-4 workouts per week, 75-125 rTSS each. Mix of aerobic endurance and threshold work.
Competitive Masters Runners
Weekly rTSS: 500-800
4-6 workouts per week, 80-150 rTSS each. Structured training with periodization.
Elite / Collegiate Runners
Weekly rTSS: 800-1200+
8-12 workouts per week, double days. High volume with recovery management critical.
⚠️ Important Notes
- Requires accurate CRS: Your CRS must be current (tested within 6-8 weeks) for accurate rTSS.
- Simplified calculation: This calculator uses average pace. Advanced rTSS uses Normalized Graded Pace (NGP) which accounts for interval structure.
- Not for technique work: rTSS only measures physical training stress, not skill development.
- Individual variation: Same rTSS feels different for different runners. Adjust guidelines based on your recovery.
Why rTSS Matters
Training Stress Score is the foundation for:
- CTL (Chronic Training Load): Your fitness level - 42-day exponentially weighted average of daily rTSS
- ATL (Acute Training Load): Your fatigue - 7-day exponentially weighted average of daily rTSS
- TSB (Training Stress Balance): Your form - TSB = CTL - ATL (positive = fresh, negative = fatigued)
- Periodization: Plan training phases (base, build, peak, taper) using target CTL progressions
- Recovery Management: Know when to push and when to rest based on TSB
Pro Tip: Track Your CTL
Record daily rTSS in a spreadsheet or training log. Calculate your 42-day average (CTL) weekly. Target 5-10 CTL points increase per week during base building. Maintain or slightly reduce CTL during taper (1-2 weeks before race).
Frequently Asked Questions
What is Running TSS (rTSS)?
Running Training Stress Score (rTSS) is a metric that quantifies the training load of a running workout by combining both intensity and duration. It's adapted from cycling's TSS methodology, using your Critical Run Speed (CRS) as the threshold pace. A workout of 1 hour at CRS pace equals 100 rTSS.
How do I calculate my rTSS?
Use the calculator above by entering your CRS pace (from a CRS test), total workout duration, and average pace during the workout. The formula is: rTSS = Duration (hours) × Intensity Factor³ × 100, where Intensity Factor = CRS Pace / Average Workout Pace.
Do I need CRS to calculate rTSS?
Yes, your Critical Run Speed (CRS) is required to calculate the Intensity Factor, which is essential for rTSS calculation. CRS represents your threshold pace and should be tested every 6-8 weeks. You can find your CRS using our CRS calculator.
What's a good rTSS score for one workout?
It depends on workout intensity: Easy workouts typically score below 50 rTSS, moderate workouts 50-100 rTSS, hard workouts 100-200 rTSS, and very hard workouts above 200 rTSS. The appropriate score depends on your training goals and current fitness level.
How much rTSS should I do per week?
Weekly rTSS targets vary by level: Recreational runners: 150-300, Fitness runners/Triathletes: 300-500, Competitive Masters: 500-800, Elite/Collegiate: 800-1200+. Start conservatively and increase gradually to avoid overtraining.
Is running TSS the same as cycling TSS?
The concept and formula are the same, but rTSS is adapted for running. Instead of using power (FTP) like cycling TSS, rTSS uses pace with CRS as the threshold. Both measure training load Duration × Intensity Factor² × 100.
Does rTSS account for terrain or hills?
Standard rTSS based on average GPS pace does not account for hills. For trail running or hilly routes, advanced tools use Normalized Graded Pace (NGP) or heart rate intervals to provide a more accurate representation of the training stress.
What's the difference between rTSS and CTL/ATL/TSB?
rTSS 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 rTSS values over time to track your training state. Learn more in our Training Load guide.
Related Resources
CRS Test
Need your CRS pace? Use our free CRS calculator with 5K and 3K test times.
CRS Calculator →Training Load Guide
Learn about CTL, ATL, TSB and Performance Management Chart metrics.
Training Load →Run Analytics App
Automatic rTSS calculation for all workouts. Track CTL/ATL/TSB trends over time.
Learn More →Want automatic rTSS tracking?
Download Run Analytics Free