Rujukan Teknikal & Formula

Formula:

Pelaksanaan JavaScript:

function calculateCRS(distance1, time1, distance2, time2) {
  // Tukar masa kepada saat jika perlu
  const t1 = typeof time1 === 'string' ? timeToSeconds(time1) : time1;
  const t2 = typeof time2 === 'string' ? timeToSeconds(time2) : time2;

  // Kira CRS dalam m/s
  const css_ms = (distance2 - distance1) / (t2 - t1);

  // Kira kadar setiap kilometer dalam saat
  const pace_per_km = 1000 / css_ms;

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

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

// Contoh penggunaan:
const result = calculateCRS(1200, 252, 3600, 864);
// Pulangkan: { css_ms: 3.922, pace_seconds: 255, pace_formatted: "4:15" }

Formula Lengkap:

Pelaksanaan JavaScript:

function calculateSTSS(distance, timeMinutes, thresholdSpeedMetersPerMin) {
  // Kira Halaju Larian Dinormalkan (NSS)
  const nss = distance / timeMinutes;

  // Kira Faktor Intensiti (IF)
  const intensityFactor = nss / thresholdSpeedMetersPerMin;

  // Kira jam
  const hours = timeMinutes / 60;

  // Kira sTSS menggunakan faktor intensiti kuasa tiga
  const stss = Math.pow(intensityFactor, 3) * hours * 100;

  return Math.round(stss);
}

// Contoh penggunaan:
const stss = calculateSTSS(5000, 25, 235.3);
// Pulangkan: 26

// Pembantu: Tukar Kadar CRS kepada Kelajuan Ambang
function crsPaceToSpeed(crsPacePerKmSeconds) {
  // Kelajuan dalam m/min = 1000m / (kadar dalam minit)
  return 1000 / (crsPacePerKmSeconds / 60);
}

// Contoh: Kadar CRS 4:15 (255 saat)
const thresholdSpeed = crsPaceToSpeed(255); // Pulangkan: 235.3 m/min

Formula:

Pelaksanaan JavaScript:

function calculateVerticalRatio(verticalOscillationCm, strideLengthM) {
  // Tukar panjang langkah kepada cm
  const strideLengthCm = strideLengthM * 100;
  return (verticalOscillationCm / strideLengthCm) * 100;
}

// Contoh:
const vr = calculateVerticalRatio(8.5, 1.25);
// Pulangkan: 6.8%

Formula:

Pelaksanaan 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;
}

// Calculate PMC for series of workouts
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;
}

// Example usage:
const workouts = [
  { date: '2025-01-01', tss: 50 },
  { date: '2025-01-02', tss: 60 },
  { date: '2025-01-03', tss: 45 },
  // ... more workouts
];

const pmc = calculatePMC(workouts);
// Returns array with CTL, ATL, TSB for each day

Pelaksanaan JavaScript:

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

  // Periksa julat kadar yang munasabah (3:00-10:00 per km)
  const avgPace = (workout.totalTime / workout.totalDistance) * 1000;
  if (avgPace < 180 || avgPace > 600) {
    issues.push(`Kadar purata luar biasa: ${Math.round(avgPace)}s per km`);
  }

  // Periksa julat kidens yang munasabah (120-220 SPM)
  const avgCadence = (workout.totalStrides / workout.totalTime) * 60;
  if (avgCadence < 120 || avgCadence > 220) {
    issues.push(`Kidens luar biasa: ${Math.round(avgCadence)} SPM`);
  }

  // Check for missing segments (gaps in time)
  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) { // 5 minute gap
        issues.push(`Jurang besar dikesan antara segmen ${i} dan ${i+1}`);
      }
    }
  }

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

// Contoh:
const workout = {
  totalDistance: 5000,
  totalTime: 1275, // 21:15
  totalStrides: 3825,
  segments: [/* data kilometer */]
};
const validation = validateWorkoutData(workout);
// Pulangkan: { isValid: true, issues: [] }