How is CTL calculated?

Chronic Training Load (CTL) is calculated as an exponentially weighted moving average of daily TSS with a default time constant of 42 days.

What is a good CTL score?

For a "normal" rider, like us, a CTL of 100 is a "good score"; increasing it by more than five a week is impressive and very hard to sustain. A Grand Tour rider will be looking to start their event with a CTL of around 150 TSS/d.

How is TrainingPeaks CTL calculated?

Chronic Training Load (Fitness) combines duration and intensity to provide a value of how much an athlete has trained historically. TrainingPeaks calculates CTL, by default, as the exponentially weighted average of daily TSS for the past 42 days (7 weeks).

How do you calculate CTL and ATL?

CTL = yesterday's CTL + (today's TSS - yesterday's CTL)/42. ATL = yesterday's ATL + (today's TSS - yesterday's ATL)/7.

What is a good CTL on TrainingPeaks?

The rate at which your CTL should climb is very variable athlete to athlete, but generally 5-8 TSS/day per week is a good ballpark to start with. See the diagram below for illustration. The higher your cumulative (absolute) CTL, the less you will be able to load.

What is a good CTL for Ironman?

On average an IRONMAN run will vary between 190 and 250 TSS, depending on the athlete, while IF ranges are between 0.7-0.85. With this information, you can determine the appropriate IF, and thus pace or power, you or your athlete can hold off the bike and train to achieve that goal.

What is a good weekly TSS score?

Base on actual CTL you can come up with a total TSS number per week if your CTL is around 40 we would recommend starting with around 300-350 TSS per week. Don't forget about periodization, you should be increasing your training load every week by about 3-7 TSS per day, which means 21-49 TSS per week. Recovery weeks!

What is my CTL?

CTL – Chronic Training Load | Fitness

It's an ongoing average of your daily training (TSS load) specifically looking at the last six weeks or 42 days of data points. This ultimately shows your long-term training load and gives a trend line of where the athlete is going.

What is CTL ATL?

The ATL is your short term training load, normally during the last 7 days, whereas your CTL is your longer term training load, normally the last 42 days.

What is TSS and CTL?

Timing fitness is a top concern for athletes, and can quickly become a struggle without a solid understanding of a few important terms: TSS (Training Stress Score), CTL (Chronic Training Load), ATL (Acute Training Load), and TSB (Training Stress Balance).

How is ATL calculated TrainingPeaks?

Acute Training Load (Fatigue) combines duration and intensity to provide a value of how much an athlete has recently trained. TrainingPeaks calculates ATL, by default, as the exponentially weighted average of daily TSS for the past 7 days.

What is CTL time constant?

Chronic training load, or CTL, provides a measure of how much an athlete has been training (taking into consideration both volume and intensity) historically, or chronically. It is calculated as an exponentially-weighted moving average of daily TSS (or TRIMP, etc.) values, with the default time constant set to 42 d.

How do you calculate Acute training Load?

Acute Training Load is calculated using the TRIMP metric (7-day TRIMP sum) to provide a sum of all training from the past week. It is individually scaled based on measurement history to allow for accurate results across different sports.

What is the CTL of a pro cyclist?

Most amateur riders have a CTL of around 60-110 at the start of their race seasons. And it will remain fairly stable throughout. Pro riders' numbers are typically much higher with a CTL of about 150 (TSS/day) when they start the Tour. By the end of the Tour it will typically be in the neighborhood of 200.

What is a good TSS score cycling?

Depending on your CTL (Chronic Training Load), you can calculate your actual TSS for each week. But depending on your level, and if you are a beginner cyclist, you may want to start around the 192-335 mark per week.

What is a high fatigue score on TrainingPeaks?

Form / Training Stress Balance (TSB)

Training Peaks has several rough rule of thumbs to let you know ideal form to hit for race day. Friel says a range of +15 to +25 on race day is a great place to be. If your form is negative, you're too tired to race man! Take it easy for a few days!

How do you calculate training Stress Balance?

Training load = session RPE x duration (minutes)

The research subtracted the current 1-week average from the previous 4-week average and called this number the “training-stress balance”.

How is TSS calculated?

TSS is calculated by using both IF (intensity factor) and time, to determine how “hard” a training session was based on the magnitude of the physiologic adaptations to training. In simplest terms, TSS determines the “cost” a workout has had on your body.

How is TSS calculated in weightlifting?

1. Example 1: A 30-minute workout at an average RPE of 6 would be a TSS estimate of 35 (70 x 0.5).
2. Example 2: A steady 90-minute workout at an average heart rate of high 2 zone would be a TSS estimate of 90 (60 x 1.5).

What is CTL in running?

Your average daily TSS over a period of 6 weeks becomes your Chronic Training Load (CTL), and CTL is considered your quantitative fitness. In the PMC world, a higher CTL is always better. Theoretically, if you start an event with a CTL of 100, you will perform better than at a CTL of 90.

What is TSS workout?

Training Stress Score (TSS) is a composite number that takes into account the duration and intensity of a workout to arrive at a single estimate of the overall training load and physiological stress created by that training session.

How do you calculate load in training?

Training Load is defined as Intensity x Duration. The harder and/or longer you workout, the higher the training load. Training load can also be the cumulative load if measured over time. Add the training load of each day over a week, and you have the training load for the week.

How do you calculate chronic and acute training loads?

The acute-to-chronic training ratio compares your mileage for the last week to your average weekly mileage for the last four weeks. If you've run 50, 40, 50, and 60 miles in the past four weeks, your ratio is 60 (last week's mileage) divided by 50 (average of last four weeks). That's 1.2.

How do you calculate weekly training load?

For example, to calculate the training load for a 30-minute training session with the athlete's RPE being 5 (HARD), the following calculation would be made: Training load = 5 x 30 = 150 units.

How do you find time constant tau?

This transient response time T, is measured in terms of τ = R x C, in seconds, where R is the value of the resistor in ohms and C is the value of the capacitor in Farads.