Whether you have spent years using the Performance Management Chart(PMC) on WKO or online or you have just started using TrainingPeaks please take a moment to review the following steps to learn how to set up your PMC and Training Stress Score (TSS) and take advantage of using planned TSS and Predictive PMC.
The first thing you need to know is that PMC relies on TSS. To establish your TSS for your sport you need establish your zones within athlete settings. For tips on setting up your zones you can learn more here
If you do not train with a device and wish to use estimated TSS you can do this as well. When trying to estimate TSS its helpful to consider the TSS algorithm has direct physiological correlation to how much stress your body has gone through during a workout. It takes the qualitative “how hard was my workout” and computes it into a number. 100 points is the equivalent of going as hard as you can for 1 hour. More information on estimating TSS can be found here
Now that you have established zones or are using esitmated TSS, you are ready to use the PMC.
First, click on the dashboard tab on the left of your screen(bar graph icon)
Second, With the dashboard open, click on the "add new chart" drop down and select the Performance Management Chart. The PMC will look similar to the chart below but don't worry if your lines look different.
With the chart loaded to your dashboard you'll need to perform the following steps to get started. These steps only need to be performed when you first use the PMC, if you add more workouts in the past with TSS or you need to adjust your date ranges to analyze past and future workouts.
- Select the sport type or all sports you want to analyze with the PMC.
- Select the date range you wish to use(Note, the larger the date range the better picture you'll have of your fitness development)
- If you are using planned TSS you will need to set the date range into the future at this step.
- You can adjust the CTL/ATL constant and Start but we suggest leaving them with the default values. More on this can be found here
- Use the TSS backfiller tool to compute TSS values for your historical workouts.
Using Planned TSS and the Predictive PMC
After you've configured your PMC with past and future date ranges following the steps above you can enter planned TSS for workouts in the future to see how those workouts will manipulate your fitness and show dashed lines for future CTL/ATL/TSB. The chart below depicts this.
Note this feature will also be available for coaches creating plans such that athletes can load a plan with planned TSS and open their Predictive PMC to view how the plan will prepare them for their events. Please note planned TSS will not be retained in workouts saved to a workout library.
Lastly, There are several places where you can see the planned and completed TSS values besides just the PMC chart. For example, on the Calendar, you can add Score to your weekly summary:
On the Calendar List, you can add the Score and Intensity columns too, just go to your Account Settings, Calendar List and drag these two items into your “selected” column, it will show up like this:
You can also see the values right on the QuickView from the Summary tab. Notice you can enter TSS in the planned column along with distance and duration. Here you’ll have Score (TSS), Intensity (IF), Normalized Power (if you are using a power meter) or Normalized Pace (for running if you have a GPS device). We have a lot more documentation on TSS/IF the PMC and beyond if you are interested in the “why” behind the “what” and "how."