Add ascent/descent and additional weight to your hrTSS

Calculate additional TrainingPeaks TSS points for ascent/descent and additional weight (backpack). Idea from Uphill Athlete.

TrainingPeaks algorithm properly calculates TSS on flat ground. For mountains Uphill Athlete suggests using Training Peaks hrTSS and add TSS for ascent/descent and additional weight. Find more at Uphill Athlete web page: Understanding and Using the TrainingPeaks Metrics CTL and TSS.

This calculation is purely based on Uphill Athlete ideas:

1. For purely aerobic run/hike/ski while carrying no to minimal weight:

Calculate the TrainingPeaks hrTSS and add 10 TSS for each 1,000 vertical feet of gain.

Formula for this Uphill Athlete suggestion is:

1. for ascent in meters [m]::
   • addToHrtss = (ascent * 3.048) * 10 / 1000
2. for ascent in feets [ft]:
   • addToHrtss = ascent * 10 / 1000

OR

2. For purely aerobic run/hike/ski while carrying more than 10 percent of body weight:

Add 20 TSS/1,000 feet.

Formula for this Uphill Athlete suggestion is:

1. for ascent in meters [m]:
   • addToHrtss = (ascent * 3.048 / 1000 * additionalWeight * 100 / bodyWeight) + (ascent * 3.048 * 10 / 1000)
2. for ascent in feets [ft]:
   • addToHrtss = (ascent / 1000 * additionalWeight * 100 / bodyWeight) + (ascent * 10 / 1000)

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Live demo: Uphill Peaks TSS

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Find more at Uphill Athlete web page: Understanding and Using the TrainingPeaks Metrics CTL and TSS.