Gudanar da Nauyin Horo: TSS, CTL, ATL & TSB don Hawan Keke
Koyi Performance Management Chart don inganta horo, hana gajiya mai yawa, da samun kololuwar burin ku
🎯 Ma'aurata Masu Mahimmanci: Nauyin Horo
- Training Stress Score (TSS) yana auna yadda kowane hawa yake shafar jikin ku
- CTL (Chronic Training Load) yana auna lafiyar ku na dogon lokaci (minti 42)
- ATL (Acute Training Load) yana bin diddigin gajiya na kwanan nan (kwanaki 7)
- TSB (Training Stress Balance) yana nuna ma'aunin lafiya da gajiya (Form)
Mene ne TSS?
Training Stress Score (TSS) yana ba da amsar tambayar: Yaya hawan nan yake da wahala? Ba kawai nisa ko lokaci ba, amma ainihin damuwar da aka dora wa jikin ku.
Sa'a guda a FTP dinku = 100 TSS
Lissafin TSS
TSS = (seconds × NP × IF) / (FTP × 3600) × 100
Performance Management Chart (PMC)
📈 CTL (Fitness)
Matsakaicin lafiyar ku na kwanaki 42. Yana wakiltar juro na dogon lokaci.
⚡ ATL (Gajiya)
Matsakaicin gajiya na kwanaki 7. Yana nuna damuwar horo na kwanan nan.
🎯 TSB (Form)
Tazarar dake tsakanin lafiya (CTL) da gajiya (ATL). Yana nuna idan kun riga kun shirya don tsere.
Fahimtar TSB don Tsere
| Lambar TSB | Matsayi | Fahimta |
|---|---|---|
| < -30 | Gajiya Sosai | Hatsarin rashin lafiya/rauni. Kuyi hutu. |
| -10 zuwa -30 | Horon da ya dace | Gina lafiyar jiki. |
| -10 zuwa +10 | Tsaka-tsaki | Zasu iya yin tsere amma ba a kololuwa ba. |
| +10 zuwa +25 | Kololuwar Form | Lafiya da sabo. Mafi kyau ga tsere. |
Sarrafa Nauyin Horon Ku
Ta hanyar bin TSS, CTL, ATL, da TSB, kuna samun madaidaicin iko akan ci gaban lafiyar ku da gudanar da gajiya.