配速? 距離? 訓練時數?
Running Stress Score!
如何量化自己既跑步訓練量
A) 1隻10K@6:00/km
B) 2隻 5K@5:30/km
邊課對身體負荷大d, 扣多d血?
好難衡量吧, 衡量唔到, 又點訂立有系統課表?
跑步新手既你, 夠經驗去評估嗎?
Running Stress Score (RSS)
RSS = 100 x training duration x (Power/Critical Power)^K
Critical Power = the highest power that a runner can maintain in a quality-steady state without fatiguing
K = coefficient accounts for the fact that different intensity levels spur different physiological adaptations
先唔理上面好複雜難明既formula
RSS就係你果課: 出既力 x 時間
得出一個總數, 越大就越扣血
唔好以為用9:00/km跑左20KM就當係好大既訓練
其實RSS可能重低過你跑隻10K
用咩Pace去跑, 好個人, 有真實數據, 你就會更了解自已做過d咩
對於self coaching既朋友會特別有用
有左 #Stryd 跑步power meter, 你就可以有以上的數據