CTL / ATL / TSB Calculator
Track your fitness, fatigue, and form using the Performance Management Chart model
Current Metrics
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Weekly Total: 490 TSS
Current Form (TSB)
-15.0
Fatigued (Building)
Current Metrics
60.0
CTL (Fitness)
75.0
ATL (Fatigue)
-15.0
TSB (Form)
After Today's Workout
60.5
New CTL
75.7
New ATL
-15.2
New TSB
Race Day Projection (14 days)
57.5
CTL
53.0
ATL
4.5
TSB (Form)
Optimal race day TSB: +15 to +25 for peak performance
Daily TSS Targets
Maintain Fitness60 TSS
Build Fitness (+10%)66 TSS
Recovery Day30 TSS
Weekly Ramp Rate1.7 CTL/week
Safe ramp rate: 3-7 CTL points per week