免费跑步 TSS 计算器
计算跑步训练的训练压力评分 - 唯一免费的 sTSS 计算器
什么是跑步 TSS (sTSS)?
跑步训练压力评分 (sTSS) 通过结合强度和持续时间来量化跑步训练的训练负荷。它改编自自行车的 TSS 方法,使用您的临界跑步速度 (CRS) 作为阈值配速。1 小时以 CRS 配速进行的训练 = 100 sTSS。
免费 sTSS 计算器
计算任何跑步训练的训练压力。需要您的 CRS 配速。
如何计算 sTSS
公式
其中:
- 强度因子 (IF) = CRS 配速 / 平均训练配速
- 持续时间= 总训练时间 (小时)
- CRS 配速= 您来自 CRS 测试的阈值配速
计算示例
训练详情:
- CRS 配速: 1:49/100m(109 秒)
- 训练持续时间: 60 分钟 (1 小时)
- 平均配速: 2:05/100m(125 秒)
第 1 步: 计算强度因子
IF = 109 / 125
IF = 0.872
第 2 步: 计算 sTSS
sTSS = 1.0 × 0.760 × 100
sTSS = 76
解释: 这个 60 分钟以简单配速进行的训练 (比 CRS 慢) 产生了 76 sTSS - 一个中等训练负荷,适合有氧基础建设。
理解 sTSS 值
| sTSS Range | Training Load | Recovery Time | Example Workout |
|---|---|---|---|
| < 50 | Low | Same day | Easy 30-min run, technique drills |
| 50-100 | Moderate | 1 day | 60-min 耐力, steady 配速 |
| 100-200 | High | 1-2 days | 90-min threshold sets, race 配速 intervals |
| 200-300 | Very High | 2-3 days | 2-hour hard 训练, multiple threshold blocks |
| > 300 | Extreme | 3+ days | Long race (>2 小时), ultra-耐力 |
Weekly sTSS Guidelines
Target weekly sTSS depends on your 训练 level and goals:
Recreational Runners
Weekly sTSS: 150-300
2-3 训练s 每周, 50-100 sTSS each. Focus on technique and building aerobic base.
Fitness Runners / Triathletes
Weekly sTSS: 300-500
3-4 训练s 每周, 75-125 sTSS each. Mix of aerobic 耐力 and threshold work.
Competitive Masters Runners
Weekly sTSS: 500-800
4-6 训练s 每周, 80-150 sTSS each. Structured 训练 with 周期化训练.
Elite / Collegiate Runners
Weekly sTSS: 800-1200+
8-12 训练s 每周, double days. High volume with 恢复 management critical.
⚠️ Important Notes
- Requires accurate CRS: Your CRS must be current (tested within 6-8 weeks) for accurate sTSS.
- Simplified calculation:This calculator uses average 配速. Advanced sTSS uses Normalized Graded Pace (NGP) which accounts for interval structure.
- Not for technique work:sTSS 仅 measures physical 训练 stress, not skill development.
- Individual variation:Same sTSS feels different for different runners. Adjust guidelines based on your 恢复.
为什么 sTSS Matters
训练压力评分 is the foundation for:
- CTL (慢性训练负荷):Your 体能 level - 42-day exponentially weighted average of daily sTSS
- ATL (急性训练负荷):Your 疲劳 - 7-day exponentially weighted average of daily sTSS
- TSB (训练压力平衡):Your form - TSB = CTL - ATL (positive = fresh, negative = 疲劳d)
- 周期化训练:Plan 训练 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 sTSS in a spreadsheet or 训练 log. Calculate your 42-day average (CTL) weekly. Target 5-10 CTL points increase 每周 during 基础建设. Maintain or slightly reduce CTL during taper (1-2 weeks before race).
常见问题
什么是 Running TSS (sTSS)?
Running 训练压力评分 (sTSS) is a metric that quantifies the 训练 load of a running 训练 by combining both intensity and duration. It's adapted from cycling's TSS methodology, using your Critical Run Speed (CRS) as the threshold 配速. A 训练 of 1 hour at CRS 配速 equals 100 sTSS.
How do I calculate my sTSS?
Use the calculator above by entering your CRS 配速 (from a CRS test), total 训练 duration, and average 配速 during the 训练. The formula is: sTSS = Duration (小时) × Intensity Factor² × 100, where Intensity Factor = CRS Pace / Average Workout Pace.
Do I need CRS to calculate sTSS?
Yes, your Critical Run Speed (CRS) is required to calculate the Intensity Factor, which is essential for sTSS calculation. CRS represents your threshold 配速 and should be tested every 6-8 weeks. You can find your CRS using ourCRS calculator.
What's a good sTSS score for one 训练?
It depends on 训练 intensity: Easy 训练s typically score below 50 sTSS, moderate 训练s 50-100 sTSS, hard 训练s 100-200 sTSS, and very hard 训练s above 200 sTSS. The appropriate score depends on your 训练 goals and current 体能 level.
How much sTSS should I do 每周?
Weekly sTSS 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 over训练.
Is running TSS the same as cycling TSS?
The concept and formula are the same, but sTSS is adapted for running. Instead of using power (FTP) like cycling TSS, sTSS uses 配速 with CRS as the threshold. Both measure 训练 load using Duration × Intensity Factor² × 100.
Can I use sTSS for all run strides?
Yes, but your CRS should be stride-specific. Most runners use freestyle CRS since it's the most comm仅 trained stride. If you train primarily in another stride, perform a CRS test in that stride and use that 配速 for sTSS calculation.
What's the difference between sTSS and CTL/ATL/TSB?
sTSS measures a single 训练's 训练 load. CTL (慢性训练负荷) is your long-term 体能, ATL (急性训练负荷) is your recent 疲劳, and TSB (训练压力平衡) is your freshness. These metrics use sTSS values over time to track your 训练 state. Learn more in ourTraining Load guide.
Related Resources
CRS Test
Need your CRS 配速? 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 sTSS calculation for all 训练s. Track CTL/ATL/TSB trends over time.
了解更多 →Want automatic sTSS tracking?
Download Run Analytics Free