Technical Reference & Formulas

Formula:

JavaScript Implementation:

function calculateCSS(distance1, time1, distance2, time2) {
  // Convert times to seconds if needed
  const t1 = typeof time1 === 'string' ? timeToSeconds(time1) : time1;
  const t2 = typeof time2 === 'string' ? timeToSeconds(time2) : time2;

  // Calculate CSS in m/s
  const css_ms = (distance2 - distance1) / (t2 - t1);

  // Calculate pace per 100m in seconds
  const pace_per_100m = 100 / css_ms;

  // Convert to mm:ss format
  const minutes = Math.floor(pace_per_100m / 60);
  const seconds = Math.round(pace_per_100m % 60);

  return {
    css_ms: css_ms,
    pace_seconds: pace_per_100m,
    pace_formatted: `${minutes}:${seconds.toString().padStart(2, '0')}`
  };
}

// Example usage:
const result = calculateCSS(200, 150, 400, 368);
// Returns: { css_ms: 0.917, pace_seconds: 109, pace_formatted: "1:49" }

Complete Formula:

JavaScript Implementation:

function calculateSTSS(distance, timeMinutes, ftpMetersPerMin) {
  // Calculate Normalized Swim Speed
  const nss = distance / timeMinutes;

  // Calculate Intensity Factor
  const intensityFactor = nss / ftpMetersPerMin;

  // Calculate hours
  const hours = timeMinutes / 60;

  // Calculate sTSS using cubed intensity factor
  const stss = Math.pow(intensityFactor, 3) * hours * 100;

  return Math.round(stss);
}

// Example usage:
const stss = calculateSTSS(3000, 55, 64.5);
// Returns: 55

// Helper: Convert CSS to FTP
function cssToFTP(cssPacePer100mSeconds) {
  // FTP in m/min = 100m / (pace in minutes)
  return 100 / (cssPacePer100mSeconds / 60);
}

// Example: CSS of 1:33 (93 seconds)
const ftp = cssToFTP(93); // Returns: 64.5 m/min

Formula:

JavaScript Implementation:

function calculateSWOLF(timeSeconds, strokeCount) {
  return timeSeconds + strokeCount;
}

function calculateNormalizedSWOLF(timeSeconds, strokeCount, poolLength) {
  const normalizedTime = timeSeconds * (25 / poolLength);
  const normalizedStrokes = strokeCount * (25 / poolLength);
  return normalizedTime + normalizedStrokes;
}

// Example:
const swolf = calculateSWOLF(20, 15);
// Returns: 35

const swolf50m = calculateNormalizedSWOLF(40, 30, 50);
// Returns: 35 (normalized to 25m)

Formulas:

JavaScript Implementation:

function updateCTL(previousCTL, todayTSS) {
  return previousCTL + (todayTSS - previousCTL) * (1/42);
}

function updateATL(previousATL, todayTSS) {
  return previousATL + (todayTSS - previousATL) * (1/7);
}

function calculateTSB(yesterdayCTL, yesterdayATL) {
  return yesterdayCTL - yesterdayATL;
}

// Calculate PMC for series of workouts
function calculatePMC(workouts) {
  let ctl = 0, atl = 0;
  const results = [];

  workouts.forEach(workout => {
    ctl = updateCTL(ctl, workout.tss);
    atl = updateATL(atl, workout.tss);
    const tsb = calculateTSB(ctl, atl);

    results.push({
      date: workout.date,
      tss: workout.tss,
      ctl: Math.round(ctl * 10) / 10,
      atl: Math.round(atl * 10) / 10,
      tsb: Math.round(tsb * 10) / 10
    });
  });

  return results;
}

// Example usage:
const workouts = [
  { date: '2025-01-01', tss: 50 },
  { date: '2025-01-02', tss: 60 },
  { date: '2025-01-03', tss: 45 },
  // ... more workouts
];

const pmc = calculatePMC(workouts);
// Returns array with CTL, ATL, TSB for each day

JavaScript Implementation:

function validateWorkoutData(workout) {
  const issues = [];

  // Check for reasonable pace ranges (1:00-5:00 per 100m)
  const avgPace = (workout.totalTime / workout.totalDistance) * 100;
  if (avgPace < 60 || avgPace > 300) {
    issues.push(`Unusual average pace: ${Math.round(avgPace)}s per 100m`);
  }

  // Check for reasonable stroke counts (10-50 per 25m)
  const avgStrokesPer25m = (workout.totalStrokes / workout.totalDistance) * 25;
  if (avgStrokesPer25m < 10 || avgStrokesPer25m > 50) {
    issues.push(`Unusual stroke count: ${Math.round(avgStrokesPer25m)} per 25m`);
  }

  // Check for reasonable stroke rate (30-150 SPM)
  const avgSR = calculateStrokeRate(workout.totalStrokes, workout.totalTime);
  if (avgSR < 30 || avgSR > 150) {
    issues.push(`Unusual stroke rate: ${Math.round(avgSR)} SPM`);
  }

  // Check for missing laps (gaps in time)
  if (workout.laps && workout.laps.length > 1) {
    for (let i = 1; i < workout.laps.length; i++) {
      const gap = workout.laps[i].startTime -
                  (workout.laps[i-1].startTime + workout.laps[i-1].duration);
      if (gap > 300) { // 5 minute gap
        issues.push(`Large gap detected between laps ${i} and ${i+1}`);
      }
    }
  }

  return {
    isValid: issues.length === 0,
    issues
  };
}

// Example:
const workout = {
  totalDistance: 2000,
  totalTime: 1800, // 30 minutes
  totalStrokes: 800,
  laps: [/* lap data */]
};
const validation = validateWorkoutData(workout);
// Returns: { isValid: true, issues: [] }