Training load calculator
Heart rate load calculator
Enter your workout data below to calculate your training stress score (TSS) for this session.
HRSS (Heart Rate Stress Score) uses your heart rate reserve relative to threshold to estimate training stress without a power meter.
- Calculate Heart Rate Reserve (HRR) at FTP: (FTP HR - Min HR) / (Max HR - Min HR)
- Calculate 1hr FTP TRIMP: HRR@FTP × 0.64 × e^(gender factor × HRR@FTP) × 60
- Calculate exercise TRIMP: Duration × HRR × 0.64 × e^(gender factor × HRR)
- Calculate HRSS: (Exercise TRIMP / 1hr FTP TRIMP) × 100
Gender factor: 1.92 for males, 1.67 for females.
Shape Calendar
One load chart for every sport.
Shape Calendar calculates HRSS for your runs, hikes and swims, blends it with TSS from your rides, and syncs everything to your watch.