Training Stress Score (TSS) Calculator

Calculate Training Stress Score from normalized power, ride duration, and FTP to quantify workout intensity and plan recovery.

Normalized Power (NP)

Ride Duration

min

Functional Threshold Power (FTP)

Tab to move between fields

Training Stress Score

137.2

Intensity Factor (IF)0.957

Training LoadLow – recovery ride

Est. Recovery Time28 hours

Typical Weekly TSS Target805

How to Use This Calculator

Enter the Normalized Power (NP) from your ride in watts.
Set the Ride Duration in minutes.
Enter your Functional Threshold Power (FTP) in watts.
Review your Training Stress Score (TSS) and Intensity Factor (IF).
Use the Training Load label and estimated Recovery Hours to plan your next session.

How the result changes with Functional Threshold Power (FTP)

Functional Threshold Power (FTP)	Training Stress Score
95	804.4
208	167.8
343	61.7
455	35.1

Normalized Power (NP): Normalized power accounts for variability in effort. Found on most cycling computers after a ride.
Ride Duration: Total duration of the ride in minutes.
Functional Threshold Power (FTP): Your current FTP – the maximum power you can sustain for approximately one hour.

Engine last updated August 5, 2026. Checked against 2 independently-derived tests — how we verify calculators.

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