What is a good CTL score?

A weekly CTL rise of 4 to 7 points is optimum, and sustainable, for most riders. 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.

What is a good CTL in training peaks?

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.

How do you calculate CTL?

Divide your average weekly TSS by 7 and that gives you your CTL. In this case 525 TSS per week gives 75 CTL.

How does TrainingPeaks calculate CTL?

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).

What TSS should I aim for?

Depends on your actual level, but we recommend 3-5 workouts a week, 6-7 workouts are for very advanced cyclists. 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.

How can I increase my training load?

TOP TIPS TO TOP PERFORMANCE

1. Keep tabs on your training load by recording the amount you exercise and the intensity of your exercise (you can gauge this using perceived exertion).
2. Consistency is key – avoid huge increases or decreases.
3. Don’t flog your body day after day, avoid big training days back-to-back.

What should my fitness score be on training peaks?

Friel also recommends that during training phase keeping your form between -10 and -30 is also ideal. Going below -30 may indicate injury risk. Above 25, you’re losing fitness.

What is high fatigue training Peaks?

Fatigue (Acute Training Load, or ATL) Here you can see on days with a workout with a high training stress score the Fatigue climbs sharply in response. You do a hard workout today and you will feel it in the coming days.

What does CTL mean in cycling?

Chronic training load (CTL), is the cumulative training dose that builds up over a long period of time. CTL is especially popular in cycling, among athletes who use a cycling power meter, which simplifies the collection and review of training data.

What is if TrainingPeaks?

Intensity Factor^® ( IF ^®) TrainingPeaks therefore also calculates an Intensity Factor ( IF ) for every workout or time range analyzed. IF is simply the ratio of the normalized power as described above to your threshold power.

What is CTL 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 CTL in education?

» CTL is instruction and learning that is meaningful. Typically that means that instruction is situated in context but for more advanced students meaningful learning can also be abstract and de-contextualized.

What is a high Chronic Training Load?

Higher chronic training loads (≥4750AU) allowed players to tolerate increased distances (between 90 to 120m) and exposures to maximal velocity (between 10 to 15 exposures), with these exposures having a protective effect compared to lower exposures (OR: 0.22 p=0.026) and distance (OR=0.23, p=0.055).

What is training stress balance?

Training Stress Balance (TSB), the yellow line on the Performance Management Chart, is merely a way of describing what we call “Form.” What is Form? It’s the result of subtracting today’s Fatigue (Acute Training Load, or ATL) from today’s Fitness (Chronic Training Load, or CTL).