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For cycling I use the BikeScore value from Golden Cheetah which is equivalent to TSS.
I've not got around to looking it up yet, but do you have any idea how GC's "Swim Score"/"Bike Score"/"GOVSS"/"Tri scores" are calculated?
Since the addition of S/B/R metrics to Golden Cheetah, I'm wondering about moving all my analysis over to there instead of Training peaks. However, the only PMC chart that seems to accommodate all 3 sports is the one based around the "tri scores". Bike score seems to tally pretty well with TSS from training peaks but both run and swim appear to show much more variation.
ewanmac-
Didn't know Golden Cheetah does swimming, I've been using an ancient version, I should upgrade and import all the data in and see what it can do. But then my spreadsheet tracks loads more stuff (weight, booze, etc) and although the new version of Golden Cheetah may do more than before it won't do everything.
In my bigger spreadsheet I calculate swimTSS based on this: http://home.trainingpeaks.com/blog/article/calculating-swimming-tss-score
Found a similar one for running.
Also, Just looked at your spreadsheet and wondered why don't you estimate IF from "Average pace"/"threshold pace"? I know it wouldn't be perfect and would struggle with interval sessions and hilly terrain, but it would probably average out ok.
Maybe it would average out, but manual values allows me to do it based on RPE. You'll note that my parkrun goes down as an intensity factor of 1 despite it being a sub 1h effort (so it should be 1.05 or 1.1), I just know that I'm not pushing as hard as I could.
Greenbank
OK, here as simplified version:-
https://docs.google.com/spreadsheets/d/1e4I1V7fdzyzkvbtfjiuDTbqbifBfJyFn6fnu4DzC848
It comes with a week of my running data, just to show how unfit I am and how I use a manual "intensity factor" to help calculate the runTSS. I use 0.8 for long/easy runs, 0.9 for intervals and 1 for parkrun. It also calculates the other metrics I'm interested in (VDOT and beats per mile).
For cycling I use the BikeScore value from Golden Cheetah which is equivalent to TSS.
If you just want to see where you'd get to in terms of CTL/ATL/TSB then you can pre-seed CTL and ATL in row 2 and then fill in columns G and H with TSS scores (it treats them equally) and see how the CTL/ATL values change.
You obviously only need 6 weeks worth of data for a plan but by seeding it with a rough guess of current CTL/ATL you'll see if your plan is viable or has you scheduled for a 200+ TSS day when you've already got a big -ve TSB.
There's a PMC chart on a separate sheet which will update automatically.