Is this CTL formula equivalent and what makes it hold? MAF Formula; vDot Run Calculator; Critical Swim Speed Calculator; Calculate Protein and Carbohydrate Requirement; Triathlon training hours and CTL calculator; 70.3 CTL Recommendations; Ironman CTL Recommendations; Technique Tools. As coaches, we want to ensure that … 1-hour workout at our FTP level would be exactly 100 TSS. (Note that this does not necessarily mean that their performance would improve as a result, which is why the word “optimal” in the sentence above is in quotes). CTL is your long term training load. In practice, this entails deciding how much ATL, and hence CTL, should be reduced so as to result in an increase in TSB. 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. 2. Similarly, a long-time powermeter user who hasn’t paid sufficient attention to tracking changes in their functional threshold power may not wish to rely on their previous data, or they may be without their powermeter for a lengthy period of time (e.g., while it is being repaired). However, the minima in TSB occurs later than the reduction in performance would be predicted to occur by the impulse-response model when using the same time constants (i.e., 42 and 7 d for τa and τf (or τ1 and τ2), respectively). Scott Johnston on April 23, 2018 at 7:46 am #9489. Obviously, however, a new powermeter user will not have a large database of files that can be analyzed to determine their starting point. Although this by no means invalidates the approach, being able to relate the model parameters (in particular, the time constantsÂ. your TSS score is trending up — that’s explained next) your fitness is going to go up.Vice versa if you’re posting less frequent training sessions or not training as hard, the CTL trend will go downwards. Read more about how each metric is calculated here. 1. This all goes back to the root metric of TSS (Training Stress Score) which scores a workout based on duration and intensity as a factor of threshold (Pace, Heart Rate, and Power). Coach Frank drops some knowledge about the basics of the PMC and CTL, and how you can use these tools to forecast and optimize your training as a cyclist. Read more: Performance Manager Presentation, 2006 USA Cycling Summit (download, 761K), Performance Manager Presentation, 2006 USA Cycling Summit, While the impulse-response model can be used to accurately describe changes in performance over time, it has not been possible to link the structure of the model to specific, training-induced physiological events relevant to fatigue and adaptation, e.g., glycogen resynthesis, mitochondrial biogenesis. January 11, 2021. Figure 1. The impulse-response model essentially assumes that there is no upper limit or upper bound to performance, i.e., a greater amount of training always leads to a higher level of performance, at least once the fatigue due to recent training has dissipated. TrainingPeaks uses 42 days, if I recall. Training Stress Balance is the “ready to race” metric where the more negative the number, the deeper in “the hole” an athlete is and the more positive the number the more recovered and ready perform the athlete is. NuSMV model checking: create a simple game model. I have checked the formula matches strava's form/fitness curves (which is what they call ATL, CTL, TSB) level 1 Or, to put it another way, how much “fitness” should be given up or sacrificed in order to create more “freshness”. Reliable data creates a clear picture of your athlete’s fitness and as coaches, we’re not only responsible for keeping an eye on the athlete’s fatigue and fitness, but we’re also responsible for maintaining our athlete’s zones. Wrath Rob Posts: 2,918. In turn, this will have commensurate effects on CTL, ATL, and TSB. Missing values for TSS can be estimated a number of different ways: a) from a “library” of comparable workouts that the athlete has performed previously, the file(s) from which can be copied into the Calendar of WKO+ on the appropriate date; b) from heart rate data (if available), which can be used to estimate the normalized power that was sustained, and hence to calculate TSS manually (see formula under point #1 above). CTL and TSS are related and you can use the scale below to determine the intensity of a workout with respect to your current fitness. These studies have used a wide variety of mathematical approaches, ranging from simple linear regression to complex neural networking. 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. This differing behavior is a consequence of the elimination of the gain factors ka and kf(or k1 and k2) from the impulse-response model, as well as the substitution of exponentially-weighted moving averages for the integral sums. With this perspective in mind, it was recognized that eliminating the gain factors ka and kf (or k1 and k2) from the impulse-response model would solve two problems simultaneously: 1) it would remove any uncertainty regarding the precise values to use (with the price being that interpreting the results of the calculations becomes as much a matter of art as it is of science – see more below), and 2) it would allow substitution of simpler exponentially-weighted moving averages for the more complex integral terms in the original equation (because at least qualitatively they behave the same way). This is illustrated in Figure 2, which depicts the response to a sustained increase in daily training to 100 TSS/d: Figure 2. Today's TSB = Yesterday's CTL - Yesterday's ATL . Indeed, as Morton et al. Like CTL, CTL* is a branching-time logic. CTL is especially popular in cycling, among athletes who use a cycling power meter, which simplifies the collection and review of training data. Your Chronic Training Load (CTL) represents your fitness on any given day, and is calculated as a weighted rolling average of your daily TSS over that day plus 41 prior days – 6 weeks total. Related. In such cases, it is necessary to estimate any missing TSS, or again the output of the Performance Manager will be distorted. I would like to thank the following members of the “eweTSS” list on topica.com for the extremely valuable feedback that they provided during the development and implementation of this analytical tool: Hunter Allen, Tom Anhalt, Gavin Atkins, Andy Birko, Lindsay Edwards, Mark Ewers, Sam Callan, Chris Cleeland, Tony Geller, Dave Harris, Dave Jordaan, Kirby Krieger, Chris Merriam, Jim Miller, Chris Mayhew, Dave Martin, Scott Martin, Phil McNight, Rick Murphy, Terry Ritter, Ben Sharp, Alex Simmons, Phil Skiba, Ric Stern, Bob Tobin, John Verheul, Frank Overton, Lynda Wallenfells, and Mike Zagorski. Keymaster. Basically it’s an ongoing average of the daily training.If you’re training daily or every few days and the workouts are getting progressively harder (i.e. Model parameters as in Fig. Athletes should rely on their past experiences and recent performances to determine how recovered they need to be to perform well. ATL: Acute training load. Checking Model relationships in CakePHP. By far the most common approach, however, has been to use what is typically referred to as the impulse-response model. The main concept is that an appropriate level of CTL will cause the body of an athlete to go through fitness adaptations. Thanks in advance. Fitness (CTL) Estimate Starting Fitness (CTL Training Stress Score (TSS) is a formula developed by Andrew Coggan from TrainingPeaks describing the workload of a training base on your FTP and intensity factor (IF). Andy Coggan discusses the incredible science behind the Performance Manager. As well, TSB shows an initial reduction followed by an exponential rise, which is qualitatively similar to the time course of performance as predicted by the impulse-response model. Madanyang: CTL, just like TSS and the other metrics that the TP model displays are proxies for an incredibly complex series of physiological responses. ATL is generally a marker for short term input, generally the past 7 days, where CTL is a longer term marker, up to 6 weeks. 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. In the impulse-response approach, the quantitative relationship between training and performance is modeled as a transfer function, the input to which is the daily “dose” of training (i.e., combination of volume and intensity) and the output of which is the individual’s actual performance. TrainerRoad uses a simplified equivalent calculation, displaying your rolling average TSS from the last 6 weeks with no exponential weighting applied. A TSB of -10 to +10, then, might be considered “neutral”, i.e., the individual is unlikely to feel either particularly fatigued or particularly rested. Those who train more, mostly or entirely outdoors, and/or in a less structured fashion would likely fall towards the lower end of this range, whereas those who train less, frequently indoors, and/or in a more structured fashion would tend to fall towards the upper end of this range. Specifically, a long (e.g., 4-6 wk) plateau in CTL during a time when a) the focus of training has not changed, and b) the athlete’s performance is constant is generally evidence of what might be termed “training stagnation” – that is, the individual may feel that they are training well, by being very “consistent” and repeatedly performing the same workouts, but in fact they are not training at all, but simply maintaining, because the overload principle is not being applied. Knowing your heart rate numbers helps make this a bit more accurate, especially in determining the IF score, but power (if using one on the bike) or RPE (rate of perceived effort) can also be used. Specifically, even though the impulse-response model may be purely descriptive in nature, studies using this approach have provided important insight into the effective time course of recovery from, and adaptation to, exercise training. Fitness (CTL) TrainingPeaks represents Fitness (CTL) in blue font and the blue line (in the Performance Management Chart) through the TrainingPeaks ecosystem. The impact of repeated bouts of training on performance is then the summation of such individual impulses, with the ultimate effect (i.e., when, or even whether, training results in an increase or decrease in performance, and the extent to which this is true) depending on the magnitude and timing of each “dose” of training. These data can then be entered directly into WKO+ by first manually creating a workout in the Calendar, and then overriding the TSS value that is assigned by default. Well there is ATL, which is a shorter term version of CTL. Changes in fitness, fatigue, and performance as predicted using the impulse-response model. 1. The balance of CTL and ATL creates either a positive (+) or negative (-) TSB. 1. Case in point, is that I'm about 15 CTL lower on my swim at the same time as last year, but swimming about 7-9 sec/100m quicker. In most of these studies, the metric used to track training load has been Banister’s heart rate based “training impulse” (TRIMP) score, but other ways of quantifying training have also been used (especially in studies of non-endurance sports, but also, e.g., for swimming), and, roughly speaking, the model appears to work equally well regardless of precisely how training has been quantified. The problem, however, is how to do so in a manner that is consistent with the results of this previous scientific research, yet is still simple enough to be used and applied in a real-world setting. TSB is the difference between the two, basically showing you how "fresh" you are, if you're over or under training, etc. These individuals used the Performance Manager during the 2005 and 2006 racing seasons, and in doing so provided valuable feedback about how to best apply the approach. Because successfully using the Performance Manager entails some degree of “art”, it is anticipated that users may require some time to become good “artists”. It’s imperative to set the athlete’s zones correctly before you can have any confidence in the information being produced. 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. Fig. A medida que la … So are you saying that the CTL in Trainingpeaks is not reflecting the fitness at a given point? TSS is basically the training load of a run. The root of all data in TrainingPeaks comes down to duration and intensity which produce a Training Stress Score. Default values of 42 days for CTL and 3-10 days for ATL ATL is same formula as CTL, simply use ATL instead and the relevant TC. 3). 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. Large spikes in CTL correlate with a large amount of incurred training stress. Over time, of course, an individual’s CTL will become evident, in which can it may prove necessary, or at least desirable, to go back and revise these initial estimates. The time course of changes in performance in response to repeated bouts of training is therefore described by equation 1 below: Equation 1. In such cases, it may be necessary to “seed” the model with starting values for CTL and ATL, by using the “Customize this chart” option for the Performance Manager chart in WKO+. 1-hour workout at our FTP level would be exactly 100 TSS. The “art” in applying the Performance Manager therefore lies in determining the precise combination of TSB and CTL that results in maximum performance. To put it another way: in the Performance Manager concept, an individual’s CTL (and the “composition” of the training resulting in that CTL – see more below) determines their performance potential (at least within limits), but their TSB influences their ability to fully express that potential. In a number of scientific studies, however, this relationship has been investigated in a more direct, quantitative manner (see Bibliography). As will be discussed, however, this model also has a number of inherent limitations, which tend to limit its usefulness outside of a laboratory setting. 1-hour workout in endurance zone would be around 60 TSS TSS (training stress score) is a metric TrainingPeaks created to quantify the … TSB is not as a predictor of performance but as a measure of how adapted an athlete is to their training load. Thus, part of the art of using the Performance Manager consists of learning what time constant for ATL provides the greatest correspondence between how an athlete actually feels and/or performs on a particular day vs. how they might be expected to feel or perform based on their CTL/ATL/TSB. To understand this relationship, most coaches and athletes rely upon some combination of tradition (i.e., knowing what has worked previously for others), empiricism (i.e., trial-and-error experimentation), and the application of basic training principles (e.g., the overload principle). There are, however, a number of limitations to the impulse-response model, some of which may be only academic in nature, but others of which clearly tend to limit its usefulness in a practical sense: Table 1. ), 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. The transfer function describing the behavior of the system (i.e., the athlete) is composed of two first order filters, one representing the more long lasting (or chronic) positive adaptations to training, which result in an increase in performance ability, and the other representing the more short term (or acute) negative effects of the last exercise bout(s), i.e., fatigue, which result in a decrease in performance ability. It may be overkill for what you want, and It's actually very easy to create in excel from scratch based around formula's available online. So doing 1,273 TSS will always ramp it by an insane amount, even if you had a CTL of 100. Steady progression is key to prevent injuries. CTL* is a superset of computational tree logic (CTL) and linear temporal logic (LTL). If athletes push beyond -30 they are headed for extreme strain or have recently completed an extensive race effort. The following hints, tips, caveats, and limitations are offered in hopes of speeding up this process. Athletes will need regular workouts and fitness tests to help you manage their progression. As shown in the figure, both CTL and ATL respond to this sudden increase in training in an exponential fashion, just like the fitness and fatigue components of the impulse-response model, and with identical time courses (since the time constants are the same). Sweet Spot Training Plan, Part 3 for athletes who are racing soon but still need to build a base/ride more/raise CTL/in... $ 49.00 This calculator will provide a peak CTL target range for TSS planning in TrainingPeaks using you Bike FTP, Run speed and usual swim volume. As I'm using TrainingPeaks to map it out and TrainerRoad to provide the workout plan, in addition to my weekend rides, just playing with the balancing act. It takes 42 days to get concrete CTL when starting fresh. Doing anything more than 300 TSS would have resulted in a positive ramp, as 300 TSS/week is a CTL of 43. Their actual performance at any point in time will therefore depend on both their CTL and their TSB, but determining how much emphasis to accord to each is now a matter of trial-and-error/experience, not science. Moreover, any error introduced into the calculation of CTL, etc., as a result of poorly estimating the true TSS for one or two missing workouts is likely to be minimal. On the other hand, if a large amount of data are missing (e.g., >10% of all files for a particular block of time), then the output of the Performance Manager calculations during and following that period should interpreted with considerable caution. In turn, this emphasizes the importance of racing with a powermeter, since individuals often incorporate frequent racing into their training program when attempting to peak. That is, the “composition” of training is just as important as the overall “dose”, and the usefulness and predictive ability of the Performance Manager obviously depends on the individual workouts being appropriately chosen and executed in light of the individual’s competition goals. For example, if I have a run scheduled and kno… CTL: Chronic training load. I have such a spreadsheet, and that is the formula I use. While Busso et al. 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”). i.e. In both cases, however, CTL, ATL, and TSB would still be good indicators training load and adaptation. Same for Ramp Rate. To do so, however, is to willfully ignore potentially valuable knowledge that has been gained via such scientific research into the quantitative relationship between training and performance. 8) While the Performance Manager is an extremely valuable tool for analyzing training on a macro scale, it is important to also consider things on a micro scale as well, i.e., the nature and demands of the individual training sessions that produce the daily TSS values. Básicamente, tiene que ver con la preparación para las carreras. The markers are the Acute Training Load (ATL), Chronic Training Load (CTL) and the Training Stress Balance (TSB). Acute Training Load calculates a rolling average of your workout TSS over the last seven days. In other words, decreasing the value assumed for functional threshold power by, say, 4% (e.g., using 240 W instead of 250 W) increases the TSS for a particular workout by just over 8%. Form (TSB) = Yesterday's Fitness (CTL) - Yesterday's Fatigue (ATL). TSB: Training stress balance. Indeed, it is sometimes possible to identify periods of consistent over- or underestimation of functional threshold power when an individual’s actual response to training deviates significantly from that expected based on the Performance Manager approach. Numbers extending beyond -30 will require consecutive days of rest to achieve the necessary recovery for future performance. In this example, we’ll assume the athlete has a CTL of 50. In reality, of course, there will always be some point at which further training will not result in a further increase in performance, i.e., a plateau will occur. Indeed, analysis of powermeter data from riders in the 2006 Tour de France and other hors category international stage races indicates that the hardest stages of such races typically generate a TSS of 200-300, which illustrates how heavy a long-term training load of >150 TSS/d would be (since the average daily TSS of, e.g., the Tour de France is reduced by the inclusion of rest days and shorter stages (e.g., individual time trials), and it is generally considered quite difficult to maintain such an effort for 3 wk, much less for the 3+ mo it would take for CTL to fully “catch up”). Of course, even if this general guideline of 100-150 TSS/d eventually proves to be incorrect, this does not change the fact that the Performance Manager approach makes it possible to quantify the long-term training load of any athlete in a manner that a) takes into account, via TSS, the volume and intensity of their training relative to that individual’s actual ability (i.e., functional threshold power), and b) does so in a manner that is consistent with the effective time course of adaptation to training, as determined using the impulse-response approach. Chronic Training Load (CTL) is calculated as an exponentially weighted moving average of daily TSS with a default time constant of 42 days. The TSB I can manage week or 2 before, to get it slightly positive, and accept the CTL drop. You can bring down high ATL scores by doing recovery (low TSS) workouts in addition to rest days. If you’re doing lots of high TSS workouts, you can expect high ATL scores. You are training your body to take on more load. (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… However, it is not at all uncommon for individuals to choose to race without their powermeter, for data files to be corrupted during collection (e.g., if the memory of the powermeter is exceeded) or lost during downloading, for the powermeter to stop working entirely, etc. Moreover, it is important to note that this limitation is not unique to the Performance Manager approach, but also applies to the impulse-response model as well. A positive (upward) trending line shows an increasing training load and decreasing (downward line) shows a decreasing level of incurred training load. The daily training load was assumed to increase on January 1 from 0 to 100 TSS/d. Again, experience indicates that younger individuals, those with a relatively low training load, and/or those preparing for events that place a greater premium on sustained power output (e.g., longer time trials, 24 MTB races, long distance triathlons) may obtain better results using a somewhat shorter time constant than the default value, e.g., 4-5 d instead of 7 d. Conversely, masters-aged athletes, those with a relatively high training load, and/or those preparing for events that place a greater premium on non-sustainable power output (e.g., shorter time trials, criteriums) may obtain better results using a somewhat longer time constant than the default value, e.g., 10-12 d instead of 7 d. (Of course, since athletes preparing for longer events often – but not always – “carry” higher overall training loads, this tends to constrain the optimal time constant more than would otherwise be the case.). Understanding the performance management chart in Training Peaks: ATL, CTL and TSB explained. 0. Although intuitively approach b might seem best (since it is based on actual data), in reality there is little to recommend this more complex approach over the other two, as it is often possible for experienced powermeter users to estimate their TSS just as, if not more, accurately without ever knowing their heart rate. This is true even if the athlete can avoid illness, injury, overtraining, or just mental “burn out”. Incorrect zones will undercut any planning and projecting you’re doing on behalf of the athlete. 2) The Performance Manager approach is predicated on the assumption that an athlete will use their powermeter during every workout and race, such that a value for TSS is available for every workout. What is Fitness (CTL) Chronic Training Load (Fitness) combines duration and intensity to provide a value of … The training load that encompasses a longer time period, most likely 21-42 days. The concept of … Joe Friel has mentioned numerous times that an ideal TSB range for a peak performance falls between +15 and +25. 5) Although most attention is likely to be focused on application of the Performance Manager to managing the peaking process, other benefits to this approach clearly exist and should not be overlooked. Since each individual is different and since the answer to this question may depend in part of the particular aspect of performance that one is attempting to maximize, previous experience is often the best guide here. This metric has a couple of rough rules that can help guide athletes and coaches. As coaches, we should ensure that a large amount of training load pairs with a substantial recovery to avoid injury. '', o dicho de otro modo, la `` frescura '' than CTL. 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