Kalkuleta mai Gudun Kyauta rTSS

Ƙirƙirar Makin Ƙwararru na horo don gudanawar motsa jiki - Kalkuleta rTSS kawai kyauta

Menene Gudun rTSS (rTSS)?

Makin Damuwa Mai Gudu (rTSS)yana ƙididdige nauyin horo na motsa jiki mai gudana ta hanyar haɗa ƙarfi da tsawon lokaci. An daidaita shi daga tsarin TSS na keke, ta amfani da Mahimmancin ku Gudun Gudun (CRS) azaman madaidaicin matakin. Aikin motsa jiki na awa 1 a taki CRS = 100 rTSS.

Kalkuleta rTSS Kyauta

Yi lissafin damuwa na horo don kowane motsa jiki mai gudana. Yana buƙatar saurin CRS naku.

Matsakaicin iyakar ku daga gwajin CRS (misali, 4:15)
Jimlar lokacin motsa jiki gami da hutu (1-300 minti)
Matsakaicin tafiyarku yayin aikin motsa jiki (misali, 4:45)

Yadda ake ƙididdige rTSS

Formula

rTSS = (Tsawon lokaci a cikin sa'o'i) × (Maganin Ƙarfi)² × 100

Inda:

  • Halin Ƙarfi (IF)= CRS Taki / Matsakaicin Taki
  • Tsawon lokaci= Jimlar lokacin motsa jiki a cikin sa'o'i
  • CRS Taki= Matsakaicin matakin ku daga gwajin CRS

Misalin Aiki

Cikakken Bayani:

  • CRS Taki:4:15/km(255 seconds)
  • Duration na motsa jiki:Minti 60(awa 1)
  • Matsakaicin Taki:4:45/km(285 seconds)

Mataki 1: Ƙididdigar Ƙarfin Ƙarfi

IF = CRS Taki / Takin motsa jiki
KARIYA15X = 255/285
KARIYA15X =0.895

Mataki 2: Lissafin rTSS

rTSS = sa'o'i 1.0 × (0.895)² × 100
rTSS = 1.0 × 0.801 × 100
PROTET14X =80

Tafsiri:Wannan motsa jiki na mintuna 60 a cikin sauƙi (hankali fiye da CRS) haifar da 72 rTSS - matsakaicin nauyin horo wanda ya dace da ginin ginin aerobic.

Fahimtar Ƙimar rTSS

rTSS RangeLoad ɗin horoLokacin farfadowaMisalin motsa jiki
<50ƘanananRana gudaSauƙaƙan gudu na mintuna 30, dabarun fasaha
50-100Matsakaicikwana 1Juriya na mintuna 60, tsayuwar taki
100-200Babban1-2 kwanaSaitunan ƙofa na mintuna 90, tazarar gudun tsere
200-300Mai Girma2-3 kwanaki2-hour horo mai wuyar gaske, tubalan ƙofa da yawa
> 300Matsanancin3+ kwanakiDogon tsere (> 2 hours), ultra-jirewa

Jagororin rTSS na mako-mako

Manufar mako-mako rTSS ya dogara da matakin horo da burin ku:

Masu Gudun Nishaɗi

rTSS na mako-mako:150-300

2-3 motsa jiki a kowane mako, 50-100 rTSS kowanne. Mayar da hankali kan fasaha da gina ginin aerobic.

Masu Gudun Lafiyar Jiki / Triathletes

rTSS na mako-mako:300-500

3-4 motsa jiki a kowane mako, 75-125 rTSS kowanne. Haɗuwa da jimiri na aerobic da aikin ƙofa.

Gasar Masters Runners

rTSS na mako-mako:500-800

4-6 motsa jiki a kowane mako, 80-150 rTSS kowanne. Horon da aka tsara tare da lokaci-lokaci.

Elite / Collegiate Runners

rTSS na mako-mako:800-1200+

8-12 motsa jiki a kowane mako, kwana biyu. Babban girma tare da sarrafa farfadowa mai mahimmanci.

⚠️ Muhimman Bayani

  • Yana buƙatar ingantaccen CRS:Dole ne CRS ɗin ku ya kasance na yanzu (an gwada shi a cikin makonni 6-8) don daidai rTSS.
  • Ƙididdigar Sauƙaƙe:Wannan kalkuleta yana amfani da matsakaita taki. Advanced rTSS yana amfani Matsakaicin Matsayi na Graded (NGP) wanda ke lissafin tsarin tazara.
  • Ba don aikin fasaha ba:rTSS kawai yana auna damuwa na horo na jiki, ba fasaha ba ci gaba.
  • Bambance-bambancen mutum:rTSS iri ɗaya yana jin daban don masu gudu daban-daban. Daidaita jagororin dangane da farfadowar ku.

Me yasa rTSS Mahimmanci

Sakamakon Horon Danniya shine tushen don:

  • CTL (Nauyin Horon na yau da kullun):Matsayin lafiyar ku - matsakaicin nauyi na kwanaki 42 na yau da kullun rTSS
  • ATL (Ƙarar Ƙarfin Horarwa):Gajiyarku - matsakaicin nauyi na kwanaki 7 na yau da kullun KIYAYE14X
  • TSB (Ma'aunin Damuwa na Horarwa):Fom ɗin ku - TSB = CTL - ATL (mai kyau = sabo, korau = gajiya)
  • Tsawon lokaci:Shirya matakan horo (tushe, gini, kololuwa, taper) ta amfani da manufa CTL ci gaba
  • Gudanar da farfadowa:Sanin lokacin turawa da lokacin hutawa bisa TSB

Pro Tukwici: Bibiya CTL

Yi rikodin kullun rTSS a cikin maƙunsar rubutu ko log ɗin horo. Yi lissafin matsakaicin kwanaki 42 (CTL) mako-mako. manufa Maki 5-10 CTL yana ƙaruwa a kowane mako yayin ginin tushe. Ci gaba ko rage ƴan CTL yayin tafe (1-2 makonni kafin tseren).

Tambayoyin da ake yawan yi

Menene Gudun TSS (rTSS)?

Gudun Horon Stress Score (rTSS) ma'auni ne wanda ke ƙididdige nauyin horon Gudun motsa jiki ta hanyar haɗa duka ƙarfi da tsawon lokaci. An daidaita shi daga TSS na keke Hanyar, ta yin amfani da Matsakaicin Gudun Gudunku (CRS) azaman matakin kofa. Motsa jiki na awa 1 a gudun CRS yayi daidai da 100 rTSS.

Ta yaya zan lissafta rTSS na?

Yi amfani da kalkuleta da ke sama ta shigar da taki na CRS (daga gwajin CRS), jimlar lokacin motsa jiki, da matsakaicin taki yayin motsa jiki. Ma'anar ita ce: rTSS = Tsawon lokaci (awa) × Ƙarfi Factor³ × 100, inda Factor Factor = CRS Taki / Matsakaicin Taki.

Ina bukatan CRS don lissafta rTSS?

Ee, Ana buƙatar Gudun Gudun Mahimmancin ku (CRS) don ƙididdige Factor Factor, wanda shine mahimmanci don lissafin rTSS. CRS yana wakiltar saurin kofa kuma yakamata a gwada shi kowane 6-8 makonni. Kuna iya nemo CRS ta amfani da muCRS kalkuleta.

Menene kyakkyawan maki rTSS don motsa jiki ɗaya?

Ya dogara da ƙarfin motsa jiki: Ayyukan motsa jiki masu sauƙi yawanci maki ƙasa da 50 rTSS, matsakaici motsa jiki 50-100 rTSS, motsa jiki mai tsanani 100-200 rTSS, da kuma motsa jiki mai wuyar gaske sama da 200 rTSS. The maki mai dacewa ya dogara da burin horonku da matakin dacewa na yanzu.

Nawa rTSS zan yi kowane mako?

Makasudin mako-mako rTSS sun bambanta da matakin: Masu gudu na nishaɗi: 150-300, Fitness masu tsere / 'yan wasan uku: 300-500, Masters masu gasa: 500-800, Elite/Collegiate: 800-1200+. Fara da ra'ayin mazan jiya kuma ƙara a hankali don guje wa wuce gona da iri.

Shin yana gudana TSS daidai yake da TSS na keke?

Manufar da dabara iri ɗaya ne, amma rTSS an daidaita shi don gudana. Maimakon amfani da iko (FTP) kamar hawan keke TSS, rTSS yana amfani da taki tare da CRS azaman bakin kofa. Dukansu suna auna nauyin horo Tsawon lokaci × Ƙarfin Ƙarfafawa² × 100.

Shin rTSS yana lissafin ƙasa ko tuddai?

Madaidaicin rTSS dangane da matsakaita tafiyar GPS baya lissafin tuddai. Domin gudu ko hanyoyin tuddai, kayan aikin ci-gaba suna amfani da suMatsakaicin Matsakaicin Matsayi (NGP)ko bugun zuciya tazara don samar da ingantaccen wakilci na damuwa na horo.

Menene bambanci tsakanin rTSS da CTL/ATL/TSB?

rTSS yana auna nauyin horo guda ɗaya.CTL (Load ɗin Horon Horon na yau da kullun) shine dogon lokacin ku dacewa, ATL (Babban Horon Load) shine gajiyarku na kwanan nan, kuma TSB (Ma'auni na Matsala na Horarwa) shine sabo. Waɗannan ma'auni suna amfani da ƙimar rTSS akan lokaci don bin yanayin horon ku. Ƙara koyo a cikin namuJagoran lodin horo.

Abubuwan da ke da alaƙa

Gwajin CRS

Kuna buƙatar takin ku na CRS? Yi amfani da kalkuleta na CRS kyauta tare da lokutan gwaji 5K da 3K.

CRS Kalkuleta →

Jagoran lodin horo

Koyi game da CTL, ATL, TSB da ma'auni na Gudanar da Aiki.

Load ɗin horo →

Bayanin App na Run Analytics

Atomatik rTSS lissafin ga duk motsa jiki. Bibiyar abubuwan CTL/ATL/TSB akan lokaci.

Ƙara Koyi →

Kuna son bin sawun rTSS ta atomatik?

Zazzage Run Analytics Kyauta

Expertly Reviewed by

This content has been written and reviewed by a sports data metrics expert to ensure technical accuracy and adherence to the latest sports science methodologies.

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  • 2026-03-24
  • kalkuleta TSS gudu · kalkuleta sTSS · maki na matsin horarwa · nauyin horarwa gudu · kyauta TSS
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