Referensi Teknis & Formula

Formula:

Implementasi JavaScript:

function calculateCRS(distance1, time1, distance2, time2) {
  // Konversi waktu ke detik
  const t1 = typeof time1 === 'string' ? timeToSeconds(time1) : time1;
  const t2 = typeof time2 === 'string' ? timeToSeconds(time2) : time2;

  // Hitung kecepatan CRS dalam m/s
  const crs_ms = (distance2 - distance1) / (t2 - t1);

  // Hitung pace per km dalam detik
  const pace_per_km = 1000 / crs_ms;

  // Konversi ke format mm:ss
  const minutes = Math.floor(pace_per_km / 60);
  const seconds = Math.round(pace_per_km % 60);

  return {
    velocity_ms: crs_ms,
    pace_seconds: pace_per_km,
    pace_formatted: `${minutes}:${seconds.toString().padStart(2, '0')}`
  };
}

Formula Lengkap:

Implementasi JavaScript:

function calculateRTSS(distance, timeMinutes, ftpMetersPerMin) {
  // Hitung Kecepatan Lari Normal (NSS)
  const nss = distance / timeMinutes;

  // Hitung Faktor Intensitas (IF)
  const intensityFactor = nss / ftpMetersPerMin;

  // Hitung jam
  const hours = timeMinutes / 60;

  // Hitung rTSS menggunakan kuadrat faktor intensitas
  const rtss = Math.pow(intensityFactor, 2) * hours * 100;

  return Math.round(rtss);
}

// Contoh penggunaan:
const rtss = calculateRTSS(3000, 55, 64.5);
// Mengembalikan: 65

// Pembantu: Konversi Pace CRS ke Kecepatan Lari (m/mnt)
function crsPaceToSpeed(crsPacePerKmSeconds) {
  // Kecepatan dalam m/mnt = 1000m / (pace dalam menit)
  return 1000 / (crsPacePerKmSeconds / 60);
}

// Contoh: CRS 4:15 (255 detik)
const speed = crsPaceToSpeed(255); // Mengembalikan: 235.3 m/mnt

Formula:

Implementasi JavaScript:

function calculateVerticalRatio(oscillationCm, strideLengthCm) {
  return (oscillationCm / strideLengthCm) * 100;
}

function calculateEfficiencyFactor(paceMetersPerMin, avgHeartRate) {
  return paceMetersPerMin / avgHeartRate;
}

Formula:

Implementasi JavaScript:

function updateCTL(previousCTL, todayTSS) {
  return previousCTL + (todayTSS - previousCTL) * (1/42);
}

function updateATL(previousATL, todayTSS) {
  return previousATL + (todayTSS - previousATL) * (1/7);
}

function calculateTSB(yesterdayCTL, yesterdayATL) {
  return yesterdayCTL - yesterdayATL;
}

// Hitung PMC untuk serangkaian latihan
function calculatePMC(workouts) {
  let ctl = 0, atl = 0;
  const results = [];

  workouts.forEach(workout => {
    ctl = updateCTL(ctl, workout.tss);
    atl = updateATL(atl, workout.tss);
    const tsb = calculateTSB(ctl, atl);

    results.push({
      date: workout.date,
      tss: workout.tss,
      ctl: Math.round(ctl * 10) / 10,
      atl: Math.round(atl * 10) / 10,
      tsb: Math.round(tsb * 10) / 10
    });
  });

  return results;
}

// Contoh penggunaan:
const workouts = [
  { date: '2025-01-01', tss: 50 },
  { date: '2025-01-02', tss: 60 },
  { date: '2025-01-03', tss: 45 },
  // ... latihan lainnya
];

const pmc = calculatePMC(workouts);
// Mengembalikan array dengan CTL, ATL, TSB untuk setiap hari

Implementasi JavaScript:

function validateWorkoutData(workout) {
  const issues = [];

  // Periksa rentang pace yang wajar (3:00-8:00 per km)
  const avgPaceSecs = workout.totalTime / (workout.totalDistance / 1000);
  if (avgPaceSecs < 180 || avgPaceSecs > 480) {
    issues.push(`Pace rata-rata tidak biasa: ${Math.round(avgPaceSecs)} dtk per km`);
  }

  // Periksa Rasio Vertikal yang wajar (4% - 15%)
  if (workout.avgVerticalRatio < 4 || workout.avgVerticalRatio > 15) {
    issues.push(`Rasio Vertikal tidak biasa: ${workout.avgVerticalRatio}%`);
  }

  // Periksa kadens yang wajar (120-220 SPM)
  const avgCadence = calculateCadence(workout.totalSteps, workout.totalTime);
  if (avgCadence < 120 || avgCadence > 220) {
    issues.push(`Kadens tidak biasa: ${Math.round(avgCadence)} SPM`);
  }

  // Periksa segmen yang hilang (celah waktu)
  if (workout.segments && workout.segments.length > 1) {
    for (let i = 1; i < workout.segments.length; i++) {
      const gap = workout.segments[i].startTime -
                  (workout.segments[i-1].startTime + workout.segments[i-1].duration);
      if (gap > 300) { // Celah 5 menit
        issues.push(`Terdeteksi celah besar antara segmen ${i} dan ${i+1}`);
      }
    }
  }

  return {
    isValid: issues.length === 0,
    issues
  };
}

// Contoh:
const workout = {
  totalDistance: 2000,
  totalTime: 1800, // 30 menit
  totalStrides: 800,
  segments: [/* data kilometer */]
};
const validation = validateWorkoutData(workout);
// Mengembalikan: { isValid: true, issues: [] }