📊 Training Load Calculator (CTL/ATL/TSB)

Calculate Chronic Training Load, Acute Training Load, and Training Stress Balance for optimal fatigue and form modeling

Training Load Analysis

Select your primary sport for accurate calculations
Your current fitness level (42-day average)
Your current fatigue level (7-day average)
Training stress score for today's workout
Your current training phase or goal
Your training experience affects optimal ranges
Important for TSB target recommendations

Training Load Analysis Results

Enter your training data to see detailed load analysis

📊 Understanding Training Load Metrics

🔷 Chronic Training Load (CTL)

  • 42-day exponential moving average of daily TSS
  • Represents your current fitness level
  • Slow to change, builds gradually over time
  • Higher CTL = better fitness/endurance

🔶 Acute Training Load (ATL)

  • 7-day exponential moving average of daily TSS
  • Represents your current fatigue level
  • Changes quickly based on recent training
  • Higher ATL = more fatigue from recent training

🟢 Training Stress Balance (TSB)

  • TSB = CTL - ATL (Fitness - Fatigue)
  • Represents your current form/readiness to perform
  • Positive TSB = Fresh, ready to perform
  • Negative TSB = Fatigued, building fitness

âš¡ Optimal Ranges by Experience

  • Beginner: CTL 20-40, TSB +5 to +25
  • Intermediate: CTL 40-70, TSB 0 to +20
  • Advanced: CTL 70-100, TSS 70-120 daily
  • Elite: CTL 100-150+, TSS 100-200 daily