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As part of this developmental process, a number of variations on the approach described above were tried (e.g., dynamically-varying time constants), but none proved to be discernably better than the original, and simpler, formulation. Based on this logic, the components of the Performance Manager were defined, i.e.,: Thus, within the logical constructs of the Performance Manager, performance depends not only on TSB, but also on CTL (in keeping with saying that “form equals fitness plus freshness”). So doing 1,273 TSS will always ramp it by an insane amount, even if you had a CTL of 100. For example, experience to date indicates that, across a wide variety of athletes and disciplines (e.g., elite amateur track cyclists, masters-age marathon MTB racers, professional road racers), the “optimal” training load seems to lie at a CTL somewhere between 100 and 150 TSS/d. The markers are the Acute Training Load (ATL), Chronic Training Load (CTL) and the Training Stress Balance (TSB). Coach Andrew Simmons is demystifying the most important TrainingPeaks metrics and breaking down exactly how to monitor each in your coaching practice. Alternatively and/or in addition, the following approximate guidelines may prove useful when analyzing prior data: a TSB of less than ‑10 would usually not be accompanied by the feeling of very “fresh” legs, while a TSB of greater than +10 usually would be. The purpose of the present article is therefore to describe a somewhat simpler approach, termed the Performance Manager, that was developed by the present author, and in particular to explain the etiology of this idea in the context of the impulse-response model. CTL Equivalence checking. The concept of … 1-hour workout at our FTP level would be exactly 100 TSS. (Normalized power is “an estimate of the power that you could have maintained for the same physiological “cost” if your power output had been perfectly constant rather than variable.” Basically, if you pedaled the entire ride at a steady pace, with no variations for climbs, descents, etc, this is the average power you would produce… This ultimately shows your long-term training load and gives a trend line of where the athlete is going. The markers are the Acute Training Load (ATL), Chronic Training Load (CTL) and the Training Stress Balance (TSB). CTL: Chronic training load. ), Moderate Workout – A moderate workout will result in a TSS score that is 25% above your current CTL (TSS for a moderate workout would be 60-70 TSS. c) by simply assuming a value for IF, and then calculating TSS manually and entering into the program as described under b). January 2017. In this blog I am going to explain how the Performance Management Chart in Training Peaks - an online training and coaching software – works, and how you can effectively use this to plan and monitor your training loads through the season. Is this CTL formula equivalent and what makes it hold? The root of all data in TrainingPeaks comes down to duration and intensity which produce a Training Stress Score. At the present time, however, WKO+ only allows use of TSS as the “input function”. 6) In addition to the absolute magnitude of CTL, considerable insight into an individual’s training (and/or mistakes in training) can often be obtained by examining the pattern of change in CTL over time. Joe Friel has mentioned numerous times that an ideal TSB range for a peak performance falls between +15 and +25. In other words, it is at least theoretically possible to use this approach to evaluate and manage one’s training when the latter is quantified using, e.g., TRIMP scores instead of TSS. However, if you are deep into training you will see a fatigue score that is greater than your CTL score. where pt is the performance at any time t, p0 is the initial performance, ka and kf (or k1 and k2) are gain terms relating the magnitudes of the positive adaptive and negative fatigue effects (and also serving to convert the units used to quantify training to the units used to quantify performance), τa and τf (or τ1 and τ2) are time constants describing the rate of decay of the positive adaptive and negative fatigue effects, and ws is the daily dose of training. Effect of a single bout of training (TSS = 100) on fitness, fatigue, and performance as predicted by the impulse-response model. τa and τf (or τ1 and τ2) were assumed to be 42 and 7 d, respectively, whereas ka and kf (or k1 and k2) were assumed to equal 1 and 2, respectively. CTL is your long term training load. The time span over which it is measured ranges from weeks to months. If you’re doing lots of high TSS workouts, you can expect high ATL scores. The following hints, tips, caveats, and limitations are offered in hopes of speeding up this process. The decision was therefore made to incorporate the idea into version 2.1 of the program WKO+ as a new chart. First proposed by Banister et al. In practice, this entails deciding how much ATL, and hence CTL, should be reduced so as to result in an increase in TSB. Incorrect zones will undercut any planning and projecting you’re doing on behalf of the athlete. The first metric is Chronic Training Load.You can think of Chronic Training Load (CTL) as ‘how fit you are’. Traditionally, CTL is a weighted average of your daily TSS for the last 6 weeks, with greater emphasis placed on more recent workouts. Form (TSB) = Yesterday's Fitness (CTL) - Yesterday's Fatigue (ATL). Con este valor lo que se analiza es la carga de entrenamiento que tienes desde los últimos 42 días teniendo en cuenta el TSS. (1990) emphasized in discussing the parameters of the criterion performance tests used to establish the time constants and gain factors of the impulse response model: “They must represent best-effort performances on a standard test that is appropriate in length and intensity of effort to the competition event being prepared for.” (emphasis added) In other words, the specificity principle always applies, and this fact should not be overlooked when using (or evaluating) the Performance Manager. The precise values, however, will depend not only on the individual but also the time constants used to calculate CTL and ATL (see more below), and therefore should not be applied too literally. January 1 from 0 to 100 TSS/d produce a training Stress Score ) in. Get it slightly positive, and limitations are offered in hopes of speeding up process! ( amarillo ) ctl formula trainingpeaks to know the formula I use CTL drop )... 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