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These are very high figures, due to the hilly nature of the session. The variability index compares each adjusted power against average power, resulting in variability indices of 1.57 and 1.41 respectively.
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Both the Normalised Power of 282W and xPower of 252W were significantly higher than the straight average power of 179W. The hill reps ride included multiple bouts of high power, causing repeated accumulation of lactate and other stress related factors. This suggests that taking the average of smoothed watts raised to the power 4 gives an indication of the average level of lactate in circulation during the ride. Plotting the actual data from a recent test on a log-log scale, I obtained a coefficient of between 3.5 and 4.7, for the relation between lactate level and watts. The following chart is a good example, showing the rapid accumulation of blood lactate concentration at high levels of effort. Why do both metrics take the watts and raise them to the fourth power? Coggan states that many of the body’s responses are “curvilinear”. Secondly, the smoothing used for xPower is less volatile, therefore xPower will always be lower than Normalized Power (because the fourth-power scaling is dominated by the highest observations). Firstly, xPower’s exponential smoothing is more highly correlated with heart rate, so it could be argued that it does indeed correspond more closely with the underlying physiological processes. The following chart zooms into part of the hill reps session, showing the raw power output (in blue), moving average smoothing for Normalised Power (in green), exponential smoothing for xPower (in red), with heart rate shown in the background (in grey). According to Skiba, exponential decay is better than Coggan’s linear decay in representing the way the body reacts to changes in effort. Normalized Power uses a 30 second moving average, whereas xPower uses a “25 second exponential average”.
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*For older generation Edge devices and all Garmin watches without the Time to Go field, we suggest Lap Time as an alternative.įor more detailed information on how to create a custom screen, go here.The only difference between the calculations is the way that smoothing accounts for the body’s physiological delay in reacting to rapid changes in pedalling power. Note: Make sure you're on the latest firmware version to access the updated data fields. Nested under the "Heart Rate" category.Displays a graphical representation of your workout.Shows your target power and average power for the current interval.Shows how much longer the current step of a workout is.To learn how to get the most out of your outside workouts visit our Outside Workout Best Practices article. Note: If you aren't prompted to start your scheduled workout, it may be visible from your Training Plan/Calendar.įor the closest thing to a TrainerRoad workout, we recommend creating a custom screen with the following Data Fields. Once this is complete, navigate to your workout screen where you should be prompted to complete your scheduled workout.
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You should see a "Download Complete" message on your Garmin when it has finished syncing. When this happens, your Garmin Connect account will send the workout to your head unit. To start a workout, turn on your Garmin head unit and make sure it connects to your mobile device via Bluetooth. Once a workout is pushed to Garmin, it will appear on your Garmin Connect calendar. Workouts scheduled more than 2 days in advance will be scheduled to push, and won't appear on Garmin Connect yet. Workouts will be pushed to Garmin 2 days in advance. Once workout push is enabled, scheduled TrainerRoad outside workouts will be pushed to Garmin Connect. If you have previously set up ride sync, you will need to re-authenticate to enable this.Īllow TrainerRoad to share workouts with Garmin Connect. To allow outside workouts to push to Garmin Connect, setup Ride Sync to include pushing workouts from TrainerRoad to Garmin. Here are the steps to make that possible. TrainerRoad Outside Workouts can be pushed to Garmin head units.