rTSS very similar between Aerobic and Tempo run
-
Hi all,
I just recently move over to Suunto watches, and have a question around rTSS which is displayed on the app.
I had a “easy” run (very out of shape + later part of the course was a uphill) yesterday. It was 36mins, 60% spent in zone 2 and 40% spent in low zone 3. App assigned it a rTSS of 32.
Went today for a Tempo run on the same exact route. 29 mins, with 75% of time spent in zone 3 and 4. App assigned it a rTSS of 37.Aren’t the 2 extremely close despite the effort being substantially different? Is there maybe something I have not set up on the watch biasing the results?
Thanks all in advance!!
-
@Pier-Luigi-Cingolani rTSS is function of timexintensity.
Your second run is 7 mins shorter of the first. Which is ~20% less.
If you had a second run 36mins long, you’d have had a 45 rTSS (37x1.20)
To me based on your description everything It’s all right. -
@fluca Ok thanks for your input there, makes sense. Maybe related question, I am familiar with HR zones, but not with Pace and Power ones. How should I be setting them? Cannot find any documentation on Suunto website on which values are expected there.
-
@Pier-Luigi-Cingolani There is no rule that I can mention. I share with you the process that works well for me after 20 years in the sport:
Set your HR right
Set you Pace and power zone to match your HR zone
My HR zone 2 upper limit is 144BPM ( aerobic threshold - set physiologically because it’s limit where I am running without ever opening my mouth)
At 144 BPM I am running 242 Watts and 5:50 min/km
242 watts became my Power zone 2 upper limit. 5:50min/km is my pace zone 2 upper limit.Zone 2 is the most important for me because I try to compete in long events and where I spent 90% of my training time.
The other important one is upper limit of zone 4 which drives all your TSS metrics.
To set this up (once a year, no more), I just use the Training Peaks test: Warm up then run 20-30 mins as fast as you can but ensure you complete the test. Last 20 mins avg HR/PWR/PACE are you respective Lactate Threshold to be set as zone 4 upper limit.Suunto has a specific SUUNTOPLUS app for that.
Al the rest I set as a consequence spacing evenly between one zone and another.
-
@fluca faboulus answer, extremely clear! Thanks!
-
@Pier-Luigi-Cingolani welcome !
Hello! It looks like you're interested in this conversation, but you don't have an account yet.
Getting fed up of having to scroll through the same posts each visit? When you register for an account, you'll always come back to exactly where you were before, and choose to be notified of new replies (either via email, or push notification). You'll also be able to save bookmarks and upvote posts to show your appreciation to other community members.
With your input, this post could be even better 💗
Register Login