What is Training Score?
Training Score (TS) is Stride’s measure of how much training stress a single workout creates. It combines:- Duration: How long you trained
- Intensity: How hard you worked
- Your fitness: Relative to your FTP or threshold HR
Think of Training Score as the “cost” of a workout - higher scores mean more stress on your body (and more adaptation potential).
How Training Score is Calculated
Power-Based Calculation
For rides with power data:- Intensity Factor (IF) = Normalized Power ÷ FTP
- Normalized Power = Weighted average accounting for variability
- Duration = Moving time in decimal hours
Example Calculation
A 2-hour ride with:- Normalized Power: 180W
- Your FTP: 250W
- IF = 180 ÷ 250 = 0.72
- TS = (0.72)² × 2 × 100 = 104
Heart Rate-Based Calculation
When power isn’t available:- Uses time in HR zones
- Weighted by zone intensity
- Less precise than power but still valuable
Training Score Guidelines
By Workout Type
| Workout Type | Typical TS Range | Example |
|---|---|---|
| Recovery Ride | 20-40 | 1 hour easy spin |
| Endurance Ride | 50-80 | 2-3 hour zone 2 |
| Tempo Workout | 80-120 | 90 min with tempo intervals |
| Long Endurance | 150-250 | 4-5 hour steady ride |
| Epic/Race | 250+ | Century or hard race |
By Fitness Level
Same workout, different Training Scores:| Rider | FTP | 1hr @ 200W | Training Score |
|---|---|---|---|
| Beginner | 150W | Very hard | 178 |
| Intermediate | 200W | Threshold | 100 |
| Advanced | 250W | Tempo | 64 |
| Pro | 300W | Endurance | 44 |
This shows why you can’t compare Training Scores between riders - it’s relative to YOUR fitness.
Factors Affecting Training Score
Increases Training Score
- Longer duration (exponential effect)
- Higher intensity (squared relationship)
- More time above threshold
- High variability (intervals vs steady)
Decreases Training Score
- Lower FTP setting (makes same power “harder”)
- Coasting/stops (only counts moving time)
- Recovery periods in intervals
Doesn’t Affect Training Score
- Total distance (100 TS could be 50km or 150km)
- Average speed (depends on conditions)
- Elevation gain (unless it affects power)
- Weather (but may affect your power output)
Weighted vs Average Power
Why Weighted Power?
Average power doesn’t capture the true physiological cost: Steady Ride:- 1 hour at constant 200W
- Average Power: 200W
- Weighted Power: 200W
- 30 min at 100W, 30 min at 300W
- Average Power: 200W
- Weighted Power: ~245W
- Much harder physiologically!
How It Works
Weighted Power:- Calculates 30-second rolling average
- Raises to 4th power (emphasizes hard efforts)
- Averages these values
- Takes 4th root of result
Common Misconceptions
”Higher is Always Better”
Wrong! Quality matters more than quantity:- 100 TS of focused intervals > 150 TS of “junk miles”
- Recovery rides should be LOW TS
- Chasing high TS daily leads to burnout
”Same TS = Same Workout”
Not true! These could all be 100 TS:- 3 hours zone 2
- 90 minutes with threshold intervals
- 2 hours tempo
- 1 hour VO2 max workout
”I Need High TS to Improve”
False! Consistency beats big days:- 5 × 60 TS (300 weekly) > 2 × 150 TS
- Sustainable training = long-term gains
- Recovery allows adaptation
Training Score vs RPE
Sometimes perceived effort doesn’t match TS:TS Seems Too Low
- You may be fitter than your set FTP
- Time to retest
- Or you had a bad day (fatigue, heat, etc.)
TS Seems Too High
- FTP may be set too low
- Check power meter calibration
- Normal for very long rides
Remember: Training Score is a guide. How you feel matters too. High fatigue with “normal” TS? Rest anyway.
Optimizing Your Training Score
For Best Results
- Accurate FTP: Test regularly for proper TS calculation
- Consistent measuring: Same power meter ideal
- Log all activities: Include easy rides for complete picture
- Monitor trends: Weekly/monthly TS more important than daily
- Balance intensity: Mix of TS from different zones
Red Flags
Watch for these patterns:- TS consistently >150 daily (unsustainable)
- Never exceeding 80 TS (not challenging yourself)
- Only high-intensity TS (no base)