Cycling NP / IF / TSS Calculator

Summary

Calculate three core cycling training metrics — Normalized Power (NP), Intensity Factor (IF), and Training Stress Score (TSS) — from a ride's average power, your Functional Threshold Power (FTP), and ride duration. Includes a TSS-based workout classification.

How it works

1. Enter your average power output in watts for the ride.
2. Enter your current FTP (Functional Threshold Power) in watts.
3. Set the ride duration using hours and minutes fields.
4. NP is treated as equal to average power (a valid approximation when power is fairly steady).
5. IF = NP ÷ FTP. TSS = (duration_seconds × NP × IF) ÷ (FTP × 3600) × 100.
6. The result panel shows NP, IF, TSS, and a workout classification based on TSS range.

Use cases

• Gauge cumulative training load after a cycling workout.
• Plan recovery time by comparing TSS to typical weekly load.
• Check ride intensity relative to FTP before a stage race.
• Track fitness progression by monitoring TSS over weeks.

Frequently Asked Questions