Training Load Calculator
Calculate training stress, manage fatigue, and optimize your periodization strategy
Training Data
Current Training Metrics
Training Load Trends
Recent Training Sessions
Add training sessions to see your training log
Training Recommendations
Periodization Calendar
Understanding Training Load Metrics
Key Metrics Explained
TSS (Training Stress Score)
Quantifies the training stress of a single workout based on intensity and duration.
CTL (Chronic Training Load)
Your fitness level - represents long-term training adaptations over 42 days.
ATL (Acute Training Load)
Your fatigue level - represents recent training stress over 7 days.
TSB (Training Stress Balance)
Your form/freshness - calculated as CTL minus ATL. Positive values indicate freshness.
Training Load Guidelines
TSB: +10 to +25
Peak form - ideal for racing and key workouts
TSB: -10 to +10
Training ready - good for quality training sessions
TSB: -30 to -10
Productive overreaching - building fitness but watch fatigue
TSB: Below -30
High fatigue risk - consider rest or reduced training
Pro Tip: Periodization Strategy
Build your CTL gradually during base phases (3-8 TSS points per week), maintain it during build phases, and reduce training 7-14 days before key events to optimize TSB for peak performance.