TSS / Training Load Calculator
Work out the Training Stress Score for a ride, so you know how much of a hole it's dug (or not).
Power source
NP accounts for surges and variability, so it's the more accurate input if your head unit or Zwift gives you one.
Fill in FTP, duration and power — all need to be above zero.
Training Stress Score
–
| Load | TSS (single ride) | Typical recovery |
|---|---|---|
| Low | <150 | Fully recovered by next day |
| Medium | 150–300 | Some fatigue, gone by next day |
| High | 300–450 | Fatigue often carries to day two |
| Very high | >450 | Multi-day recovery, plan around it |
These bands are a general guide, not a rule — how a given TSS actually feels depends on your training history, sleep, and how many of these you've stacked in a row. A 300 after a rest week hits very differently to a 300 in week three of a block.
TSS is a useful number for spotting patterns over weeks, not a scoreboard to win on any single ride.