{"id":3957,"date":"2026-10-14T19:11:40","date_gmt":"2026-10-14T18:11:40","guid":{"rendered":"https:\/\/wpcalc.com\/tr\/guzellik\/bisiklet-tss-hesaplama\/"},"modified":"2026-10-14T19:11:40","modified_gmt":"2026-10-14T18:11:40","slug":"bisiklet-tss-hesaplama","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/tr\/guzellik\/bisiklet-tss-hesaplama\/","title":{"rendered":"Bisiklet Antrenman Stres Skoru (TSS) Hesaplama"},"content":{"rendered":"<section class=\"not-prose calculator-box\" aria-labelledby=\"calculator-title\"><div class=\"flex items-baseline sm:items-center justify-between gap-2 sm:gap-3\"><div class=\"flex flex-col sm:flex-row sm:items-center gap-2\"><span class=\"icon icon-calculator text-primary-700! text-base! dark:text-primary-300!\" aria-hidden=\"true\"><\/span><h2 id=\"calculator-title\" class=\"text-lg font-display font-bold\">S\u00fcr\u00fc\u015f\u00fcn\u00fcz\u00fcn antrenman stresini say\u0131ya d\u00f6k\u00fcn<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"3957\" data-favorite-title=\"Bisiklet Antrenman Stres Skoru\" data-favorite-url=\"https:\/\/wpcalc.com\/tr\/guzellik\/bisiklet-tss-hesaplama\/\" data-favorite-excerpt=\"Herhangi bir bisiklet s\u00fcr\u00fc\u015f\u00fcn\u00fcn s\u00fcresi, normalize g\u00fcc\u00fc (NP) ve FTP&#039;nizden Antrenman Stres Skoru&#039;nu (TSS) hesaplay\u0131n. Bir s\u00fcr\u00fc\u015f\u00fcn ne kadar yorgunluk olu\u015fturdu\u011funu ve toparlanman\u0131n ne kadar s\u00fcrebilece\u011fini g\u00f6r\u00fcn.\" aria-label=\"Favorilere ekle\" data-favorite-icon=\"icon icon-fitness\">\n    <span class=\"icon icon-shape-star-empty\" aria-hidden=\"true\"><\/span>\n  <\/button>\n  <div class=\"calcdash-favorite__tip\" aria-hidden=\"true\">\n   <span class=\"favorite-tooltip\" id=\"favorite-tooltip\"><\/span>\n  <\/div>\n  <span class=\"sr-only\" role=\"status\" id=\"favorite-status\"><\/span>\n<\/div><\/div><form action=\"https:\/\/wpcalc.com\/tr\/guzellik\/bisiklet-tss-hesaplama\/\" method=\"POST\" class=\"calculator\" id=\"calculator-3957\" data-post=\"3957\"><fieldset class=\"fieldset-input is-1\"><legend class=\"sr-only\">Giri\u015f alanlar\u0131<\/legend><div class=\"field has-term\" id=\"input-1\"><label for=\"field-1\">S\u00fcr\u00fc\u015f s\u00fcresi<\/label><div class=\"term\">t<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><div class=\"field-group\"><input type=\"text\" name=\"sr_sresi\" id=\"field-1\" aria-describedby=\"calc-info-1\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0.01\" value=\"3\"\/><div class=\"grid grid-cols-1\"><select id=\"field-2\" name=\"birim\" aria-label=\"Birim\"><option value=\"h\" selected>saat<\/option><option value=\"m\">dakika<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><small id=\"calc-info-1\">S\u00fcr\u00fc\u015f\u00fcn toplam hareket s\u00fcresi<\/small><\/div><div class=\"field has-term\" id=\"input-2\"><label for=\"field-3\">Normalize g\u00fc\u00e7<\/label><div class=\"term\">NP<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"normalize_g\" id=\"field-3\" aria-describedby=\"calc-unit-3 calc-info-3\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" value=\"220\"\/><div class=\"unit\" id=\"calc-unit-3\">W<\/div><small id=\"calc-info-3\">S\u00fcr\u00fc\u015f\u00fcn\u00fcz sabit bir tempoda yap\u0131lm\u0131\u015f olsayd\u0131 e\u015fde\u011fer olaca\u011f\u0131 g\u00fc\u00e7 \u00e7\u0131k\u0131\u015f\u0131 \u2014 bisiklet bilgisayar\u0131n\u0131zdan veya analiz yaz\u0131l\u0131m\u0131n\u0131zdan<\/small><\/div><div class=\"field has-term\" id=\"input-3\"><label for=\"field-4\">Fonksiyonel e\u015fik g\u00fcc\u00fc<\/label><div class=\"term\">FTP<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"fonksiyonel_eik_gc\" id=\"field-4\" aria-describedby=\"calc-unit-4 calc-info-4\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" value=\"250\"\/><div class=\"unit\" id=\"calc-unit-4\">W<\/div><small id=\"calc-info-4\">Bir saat boyunca koruyabilece\u011finiz en y\u00fcksek g\u00fc\u00e7 \u2014 g\u00fcncel FTP&#039;niz<\/small><\/div><\/fieldset><div class=\"buttons\"><button type=\"submit\" data-text=\"Yeniden hesapla\" id=\"calculate-button\" data-post=\"3957\">Hesapla<\/button><button type=\"reset\">S\u0131f\u0131rla<\/button><\/div><div class=\"field is-checkbox hidden!\" id=\"field-auto-calc\"><input type=\"checkbox\" id=\"auto-calc\"><label for=\"auto-calc\">Otomatik hesapla<\/label><small>Etkinle\u015ftirilirse, herhangi bir de\u011feri de\u011fi\u015ftirdi\u011finizde sonu\u00e7 otomatik olarak g\u00fcncellenir.<\/small><\/div><div class=\"fieldset-result is-hidden\" aria-labelledby=\"result-title\" aria-live=\"polite\" role=\"region\"> <h3 class=\"result-title bg-gradient-to-r from-primary-50 to-gray-50 dark:from-primary-900 dark:to-gray-800\" id=\"result-title\"><span class=\"icon icon-s-pulse\" aria-hidden=\"true\"><\/span> S\u00fcr\u00fc\u015f\u00fcn\u00fcz\u00fcn stres sonu\u00e7lar\u0131<\/h3><div class=\"result-box\"><div class=\"field-result\" id=\"output-1\"><span class=\"field-title\"><span>Antrenman stres skoru<\/span><span class=\"result-term\">TSS<\/span><\/span><span class=\"field-value\" id=\"result-1\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Sonucu kopyala\" aria-label=\"Sonucu kopyala\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result\" id=\"output-2\"><span class=\"field-title\"><span>Yo\u011funluk fakt\u00f6r\u00fc<\/span><span class=\"result-term\">IF<\/span><\/span><span class=\"field-value\" id=\"result-2\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Sonucu kopyala\" aria-label=\"Sonucu kopyala\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result is-column\" id=\"output-3\"><span class=\"field-title\"><span>Skorunuz ne anlama geliyor<\/span><\/span><span class=\"field-value\" id=\"result-3\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Sonucu kopyala\" aria-label=\"Sonucu kopyala\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><\/div><div class=\"result-actions\"><button type=\"button\" class=\"copy-link\"><svg viewBox=\"0 0 20 20\" fill=\"currentColor\" aria-hidden=\"true\"><path d=\"M12.232 4.232a2.5 2.5 0 0 1 3.536 3.536l-1.225 1.224a.75.75 0 0 0 1.061 1.06l1.224-1.224a4 4 0 0 0-5.656-5.656l-3 3a4 4 0 0 0 .225 5.865.75.75 0 0 0 .977-1.138 2.5 2.5 0 0 1-.142-3.667l3-3Z\"\/><path d=\"M11.603 7.963a.75.75 0 0 0-.977 1.138 2.5 2.5 0 0 1 .142 3.667l-3 3a2.5 2.5 0 0 1-3.536-3.536l1.225-1.224a.75.75 0 0 0-1.061-1.06l-1.224 1.224a4 4 0 1 0 5.656 5.656l3-3a4 4 0 0 0-.225-5.865Z\"\/><\/svg><span class=\"copy-link__text\">Bu hesaplaman\u0131n ba\u011flant\u0131s\u0131n\u0131 kopyala<\/span><\/button><span class=\"sr-only\" role=\"status\" id=\"copy-link-status\"><\/span><\/div><\/div><a href=\"#respond\" class=\"hidden transition-opacity duration-300 opacity-0 w-50 text-sm justify-center items-center gap-2 px-4 py-2 rounded bg-gray-200 text-gray-700 hover:bg-gray-300\" id=\"leave-comment\"><span class=\"icon icon-comments\" aria-hidden=\"true\"><\/span>Yorum b\u0131rak<\/a><\/form><\/section><section id=\"calc-reactions\" class=\"not-prose hidden my-12 bg-gradient-to-r from-primary-50 to-gray-50 border border-indigo-100 rounded-xl px-6 py-4 shadow-sm\" data-post=\"3957\" aria-live=\"polite\" aria-labelledby=\"calc-reactions-title\"><p id=\"calc-reactions-title\" class=\"text-sm text-gray-500 text-center mb-2\">Bu sonu\u00e7 hakk\u0131nda ne d\u00fc\u015f\u00fcn\u00fcyorsunuz?<\/p><div role=\"group\" aria-labelledby=\"calc-reactions-title\" class=\"grid grid-cols-3 sm:flex sm:flex-row sm:justify-around gap-4 sm:items-center sm:flex-wrap\"><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"like\"><span class=\"reaction-count\" data-reaction-count=\"like\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude00 <\/span><span class=\"reaction-description font-medium\">Be\u011fendim <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"helpful\"><span class=\"reaction-count\" data-reaction-count=\"helpful\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\udca1 <\/span><span class=\"reaction-description font-medium\">Faydal\u0131 <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"confused\"><span class=\"reaction-count\" data-reaction-count=\"confused\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude15 <\/span><span class=\"reaction-description font-medium\">Kafam kar\u0131\u015ft\u0131 <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"disappointed\"><span class=\"reaction-count\" data-reaction-count=\"disappointed\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude1e <\/span><span class=\"reaction-description font-medium\">Hayal k\u0131r\u0131kl\u0131\u011f\u0131 <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"inaccurate\"><span class=\"reaction-count\" data-reaction-count=\"inaccurate\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\u274c <\/span><span class=\"reaction-description font-medium\">Hatal\u0131 <\/span><\/button><\/div><div id=\"reaction-message\" class=\"hidden mt-8 rounded-md border border-primary-100 bg-white\/50 backdrop-blur-sm px-4 py-2 text-sm text-center shadow-sm\"><\/div><\/section><div class=\"calcdash-ad not-prose calcdash-ad--calc_result calcdash-ad--in-article\"><ins class=\"adsbygoogle\" style=\"display:block\" data-ad-client=\"ca-pub-1721569815777345\" data-ad-slot=\"6317458308\" data-ad-layout=\"in-article\" data-ad-format=\"fluid\"><\/ins><script>(adsbygoogle = window.adsbygoogle || []).push({});<\/script><\/div>\n<style id=\"wpcoderpro-inline-1\">.formula-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section class=\"formula-box\" aria-labelledby=\"formula-title\">\r\n\t<div id=\"formula-title\" class=\"not-prose font-display mb-4\"><span class=\"icon icon-formula\" aria-hidden=\"true\"><\/span><h2>Bisiklet Antrenman Stres Skoru form\u00fcl\u00fc<\/h2><\/div>\r\n\t<figure class=\"not-prose formula\">\r\n\t\t<figcaption class=\"formula-title\">Form\u00fcl<\/figcaption>\r\n\t\t<div class=\"text-base text-gray-800\" id=\"formula\">\n\\[ TSS = \\frac{t \\times NP \\times IF}{FTP \\times 3600} \\times 100, \\qquad IF = \\frac{NP}{FTP} \\]\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Buradaki:<\/strong><\/p>\n<ul>\n<li>\\(t\\) \u2014 s\u00fcr\u00fc\u015f s\u00fcresi, saniye cinsinden (hesaplay\u0131c\u0131 saat veya dakikay\u0131 otomatik olarak \u00e7evirir)<\/li>\n<li>\\(NP\\) \u2014 normalize g\u00fc\u00e7, watt (W) cinsinden<\/li>\n<li>\\(IF\\) \u2014 yo\u011funluk fakt\u00f6r\u00fc, normalize g\u00fcc\u00fcn e\u015fik g\u00fcce oran\u0131<\/li>\n<li>\\(FTP\\) \u2014 fonksiyonel e\u015fik g\u00fc\u00e7, watt (W) cinsinden; bir saat boyunca koruyabilece\u011finiz g\u00fc\u00e7<\/li>\n<li>\\(TSS\\) \u2014 Antrenman Stres Skoru, puan cinsinden<\/li>\n<\/ul>\n<p>Bu form\u00fcl TrainingPeaks \/ Coggan modelidir: bir s\u00fcr\u00fc\u015f\u00fcn toplam i\u015fini (s\u00fcre \u00d7 normalize g\u00fc\u00e7), bu i\u015fin e\u015fi\u011finize g\u00f6re ne kadar yo\u011fun oldu\u011funa (IF) g\u00f6re a\u011f\u0131rl\u0131kland\u0131r\u0131r. Yo\u011funluk \\(IF^2\\) ba\u011f\u0131nt\u0131s\u0131yla fiilen karesel i\u015fleme girdi\u011fi i\u00e7in zor s\u00fcr\u00fc\u015fler, kolay s\u00fcr\u00fc\u015flerden orant\u0131s\u0131z bi\u00e7imde daha fazla stres puan\u0131 al\u0131r.<\/p>\n<p>\r\n<\/section>\n<style id=\"wpcoderpro-inline-2\">.calculation-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section id=\"calculation\" class=\"calculation-box\" aria-labelledby=\"calculation-title\">\r\n\t<div id=\"calculation-title\" class=\"not-prose font-display\"><span class=\"icon icon-unordered-list\" aria-hidden=\"true\"><\/span><h2>Bisiklet Antrenman Stres Skoru \u2013 \u00f6rnek hesaplama<\/h2><\/div>\r\n\r\n<p>{example}<\/p>\n<p><strong>\u00d6rnek:<\/strong> bir bisiklet\u00e7i 3 saatlik bir s\u00fcr\u00fc\u015f\u00fc 220 W normalize g\u00fc\u00e7le tamaml\u0131yor ve g\u00fcncel FTP'si 250 W.<\/p>\n<p>\\[ IF = \\frac{NP}{FTP} = \\frac{220}{250} = 0.88 \\]<\/p>\n<p>\\[ TSS = \\frac{t \\times NP \\times IF}{FTP \\times 3600} \\times 100 = \\frac{10800 \\times 220 \\times 0.88}{250 \\times 3600} \\times 100 \\approx 232 \\]<\/p>\n<p><strong>Sonu\u00e7:<\/strong> s\u00fcr\u00fc\u015f, 0,88'lik bir yo\u011funluk fakt\u00f6r\u00fcyle yakla\u015f\u0131k <strong>232 TSS<\/strong> al\u0131yor \u2014 genellikle bir iki g\u00fcn kolay s\u00fcr\u00fc\u015fle toparlanma gerektiren, yar\u0131\u015f benzeri zor bir dayan\u0131kl\u0131l\u0131k eforu.<\/p>\n<p>{\/example}<\/p>\n\r\n<\/section>\n<h2>Hesaplay\u0131c\u0131 nas\u0131l kullan\u0131l\u0131r?<\/h2>\n<ol>\n<li><strong>S\u00fcr\u00fc\u015f s\u00fcresini<\/strong> girin ve birimi se\u00e7in \u2014 <em>saat<\/em> ya da <em>dakika<\/em>. Bisiklet bilgisayar\u0131n\u0131zdaki toplam hareket s\u00fcresini kullan\u0131n.<\/li>\n<li><strong>Normalize g\u00fcc\u00fc<\/strong> watt cinsinden girin. Bu, ortalama g\u00fcc\u00fcn\u00fcz de\u011fildir: kafa \u00fcnitenizin veya analiz yaz\u0131l\u0131m\u0131n\u0131n (Garmin Connect, Strava, TrainingPeaks, intervals.icu, Golden Cheetah) bildirdi\u011fi NP de\u011ferini al\u0131n.<\/li>\n<li><strong>Fonksiyonel e\u015fik g\u00fcc\u00fcn\u00fcz\u00fc<\/strong> watt cinsinden girin \u2014 bir saat boyunca s\u00fcrd\u00fcrebilece\u011finiz g\u00fc\u00e7. Emin de\u011filseniz <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/bisiklet-ftp-hesaplama\/\">bisiklet FTP hesaplay\u0131c\u0131m\u0131z<\/a> bir test eforundan bunu tahmin edebilir.<\/li>\n<li>Sonu\u00e7lar\u0131 okuyun: <strong>Antrenman Stres Skoru<\/strong>, <strong>yo\u011funluk fakt\u00f6r\u00fc<\/strong> ve s\u00fcr\u00fc\u015f\u00fcn v\u00fccudunuzda ne yapt\u0131\u011f\u0131na dair sade dille bir yorum.<\/li>\n<\/ol>\n<h2>Antrenman Stres Skoru nedir?<\/h2>\n<p>Andrew Coggan'\u0131n geli\u015ftirdi\u011fi ve TrainingPeaks'\u0131n yayg\u0131nla\u015ft\u0131rd\u0131\u011f\u0131 Antrenman Stres Skoru (TSS), bir s\u00fcr\u00fc\u015f\u00fcn ne kadar yorgunluk olu\u015fturdu\u011funu tek bir say\u0131yla \u00f6l\u00e7er. Bir antren\u00f6r\u00fcn hissiyle tartaca\u011f\u0131 iki \u015feyi birle\u015ftirir: ne kadar s\u00fcrd\u00fc\u011f\u00fcn\u00fcz\u00fc ve ne kadar zor s\u00fcrd\u00fc\u011f\u00fcn\u00fcz\u00fc. \u00d6l\u00e7ek basit bir referans noktas\u0131na sabitlenmi\u015ftir: FTP'nizde tam bir saat s\u00fcrmek 100 TSS puan\u0131na kar\u015f\u0131l\u0131k gelir. Bu y\u00fczden iki saatlik bir kolay tempo s\u00fcr\u00fc\u015f\u00fc ile 40 dakikal\u0131k bir interval antrenman\u0131, bamba\u015fka hissettikleri h\u00e2lde do\u011frudan kar\u015f\u0131la\u015ft\u0131r\u0131labilir.<\/p>\n<p>Kilit girdi, basit ortalama g\u00fc\u00e7 de\u011fil normalize g\u00fc\u00e7t\u00fcr. NP'nin hesaplan\u0131\u015f\u0131 \u015f\u00f6yledir: g\u00fcc\u00fcn\u00fcz\u00fcn 30 saniyelik kayan ortalamas\u0131 al\u0131n\u0131r, her de\u011fer d\u00f6rd\u00fcnc\u00fc kuvvete y\u00fckseltilir, sonu\u00e7 ortalan\u0131r ve d\u00f6rd\u00fcnc\u00fc k\u00f6k\u00fc al\u0131n\u0131r. Bu d\u00f6rd\u00fcnc\u00fc kuvvet a\u011f\u0131rl\u0131kland\u0131rmas\u0131, de\u011fi\u015fken eforlar\u0131 \u2014 sprintleri, intervalleri, ataklar\u0131 \u2014 sabit tempolu s\u00fcr\u00fc\u015ften daha a\u011f\u0131r sayar; \u00e7\u00fcnk\u00fc ani y\u00fckseli\u015fler, ortalaman\u0131n ima etti\u011finden \u00e7ok daha a\u011f\u0131r bir fizyolojik bedele mal olur. Bu y\u00fczden ortalama g\u00fcc\u00fc pek y\u00fcksek olmayan bir kriterium yar\u0131\u015f\u0131 bile y\u00fcksek TSS \u00fcretebilir.<\/p>\n<p>Yo\u011funluk fakt\u00f6r\u00fc (IF = NP \u00f7 FTP), s\u00fcr\u00fc\u015f\u00fcn e\u015fi\u011finizle kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131n\u0131 g\u00f6sterir. 0,75'in alt\u0131ndaki de\u011ferler toparlanma s\u00fcr\u00fc\u015f\u00fcne, 0,75\u20130,90 aras\u0131 tipik dayan\u0131kl\u0131l\u0131k temposuna, 0,90\u20131,00 aras\u0131 tempo ve e\u015fik seviyesi \u00e7al\u0131\u015fmaya kar\u015f\u0131l\u0131k gelir; 1,00'in \u00fczerindeki her de\u011fer, e\u015fi\u011fin \u00fcst\u00fcnde anlaml\u0131 bir s\u00fcre ge\u00e7irdi\u011finiz anlam\u0131na gelir \u2014 genellikle bir yar\u0131\u015f ya da k\u0131sa ve \u00e7ok zor bir antrenman.<\/p>\n<p>Tek tek TSS de\u011ferleri, zaman i\u00e7inde izlendi\u011finde as\u0131l yararl\u0131d\u0131r. G\u00fcnl\u00fck skorlar her antrenman\u0131n ne kadar y\u00fck ekledi\u011fini, haftal\u0131k toplamlar antrenman hacminizi g\u00f6sterir; akut ve kronik y\u00fck aras\u0131ndaki denge ise a\u015f\u0131r\u0131ya ka\u00e7may\u0131, hen\u00fcz a\u015f\u0131r\u0131 antrenmana d\u00f6n\u00fc\u015fmeden yakalaman\u0131z\u0131 sa\u011flar \u2014 <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/akut-kronik-yuk-orani-hesaplayici\/\">akut-kronik i\u015f y\u00fck\u00fc oran\u0131 hesaplay\u0131c\u0131m\u0131z<\/a> tam da bu analiz i\u00e7in tasarlanm\u0131\u015ft\u0131r.<\/p>\n<h2>Skorunuzu nas\u0131l yorumlamal\u0131s\u0131n\u0131z?<\/h2>\n<table>\n<thead>\n<tr>\n<th>TSS<\/th>\n<th>Tipik s\u00fcr\u00fc\u015f<\/th>\n<th>Toparlanma beklentisi<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>50'nin alt\u0131<\/td>\n<td>Kolay tempo, toparlanma s\u00fcr\u00fc\u015f\u00fc<\/td>\n<td>Ertesi g\u00fcn din\u00e7 olursunuz<\/td>\n<\/tr>\n<tr>\n<td>50\u201399<\/td>\n<td>E\u015fik g\u00fcc\u00fcnde veya alt\u0131nda yakla\u015f\u0131k 1 saat<\/td>\n<td>Bir g\u00fcn i\u00e7inde sindirilir<\/td>\n<\/tr>\n<tr>\n<td>100\u2013149<\/td>\n<td>Sa\u011flam bir dayan\u0131kl\u0131l\u0131k s\u00fcr\u00fc\u015f\u00fc<\/td>\n<td>Ertesi g\u00fcn bir miktar yorgunluk<\/td>\n<\/tr>\n<tr>\n<td>150\u2013249<\/td>\n<td>Yar\u0131\u015f benzeri zor bir efor<\/td>\n<td>Bir iki g\u00fcn kolay s\u00fcr\u00fc\u015f<\/td>\n<\/tr>\n<tr>\n<td>250\u2013399<\/td>\n<td>Uzun gran fondo veya etap<\/td>\n<td>Toparlanma birka\u00e7 g\u00fcn s\u00fcrer<\/td>\n<\/tr>\n<tr>\n<td>400+<\/td>\n<td>Ultra dayan\u0131kl\u0131l\u0131k etkinli\u011fi<\/td>\n<td>Birden fazla dinlenme g\u00fcn\u00fc gerekir<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Varsay\u0131mlar, s\u0131n\u0131rlamalar ve ipu\u00e7lar\u0131<\/h2>\n<ul>\n<li><strong>Skor ancak FTP'niz kadar iyidir.<\/strong> E\u015fi\u011finiz kaym\u0131\u015fsa (form kazanm\u0131\u015f ya da kaybetmi\u015fseniz) her TSS de\u011feri sistematik olarak yanl\u0131\u015f olur. FTP'nizi 6\u201312 haftada bir yeniden test edin; <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/bisiklet-ftp-guc-bolgeleri-hesaplayici\/\">bisiklet g\u00fc\u00e7 b\u00f6lgeleri hesaplay\u0131c\u0131s\u0131<\/a> g\u00fcncel de\u011feri i\u015fe d\u00f6n\u00fc\u015ft\u00fcrmenize yard\u0131mc\u0131 olur.<\/li>\n<li><strong>Ortalama g\u00fcc\u00fc de\u011fil, NP'yi kullan\u0131n.<\/strong> Ortalama g\u00fc\u00e7, ani y\u00fckseli\u015flerin ek maliyetini yok sayar ve de\u011fi\u015fken her s\u00fcr\u00fc\u015f\u00fcn stresini oldu\u011fundan d\u00fc\u015f\u00fck g\u00f6sterir. G\u00fc\u00e7 \u00f6l\u00e7eriniz yoksa nabza dayal\u0131 kar\u015f\u0131l\u0131klar (hrTSS, TRIMP) mevcuttur ama daha az isabetlidir.<\/li>\n<li><strong>G\u00fc\u00e7 \u00f6l\u00e7erinin do\u011frulu\u011fu \u00f6nemlidir.<\/strong> %5 y\u00fcksek okuyan bir \u00f6l\u00e7er, yo\u011funluk form\u00fcle karesel girdi\u011fi i\u00e7in TSS'nizi kabaca %10 \u015fi\u015firir. Her s\u00fcr\u00fc\u015ften \u00f6nce \u00f6l\u00e7erinizin s\u0131f\u0131r ofsetini yap\u0131n.<\/li>\n<li><strong>TSS ba\u011flam\u0131 yok sayar.<\/strong> S\u0131cakl\u0131\u011f\u0131, rak\u0131m\u0131, hastal\u0131\u011f\u0131, uykuyu veya selede durarak t\u0131rmanman\u0131n kas maliyetini bilmez. Ayn\u0131 skoru alan iki s\u00fcr\u00fc\u015f \u00e7ok farkl\u0131 hissettirebilir.<\/li>\n<li><strong>Say\u0131n\u0131n pe\u015finden ko\u015fmay\u0131n.<\/strong> Y\u00fcksek TSS ba\u015fl\u0131 ba\u015f\u0131na bir ba\u015far\u0131 de\u011fildir \u2014 bir maliyet \u00f6l\u00e7\u00fcs\u00fcd\u00fcr. \u0130stikrarl\u0131 ve iyi toparlanm\u0131\u015f antrenman, tek bir dev skorun ard\u0131ndan bir hafta s\u00fcren yorgunluktan her zaman iyidir.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Herhangi bir bisiklet s\u00fcr\u00fc\u015f\u00fcn\u00fcn s\u00fcresi, normalize g\u00fcc\u00fc (NP) ve FTP'nizden Antrenman Stres Skoru'nu (TSS) hesaplay\u0131n. Bir s\u00fcr\u00fc\u015f\u00fcn ne kadar yorgunluk olu\u015fturdu\u011funu ve toparlanman\u0131n ne kadar s\u00fcrebilece\u011fini g\u00f6r\u00fcn.<\/p>\n","protected":false},"author":3168,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[39],"class_list":["post-3957","post","type-post","status-publish","format-standard","hentry","category-guzellik","tag-fitness"],"acf":[],"_links":{"self":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/3957","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/users\/3168"}],"replies":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/comments?post=3957"}],"version-history":[{"count":0,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/3957\/revisions"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/media?parent=3957"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/categories?post=3957"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/tags?post=3957"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}