Ramp Rate Calculator
Plan safe training load progression to reach your fitness goals
Training Plan
Safe Ramp Rate Guidelines
- Conservative: 3-4 CTL/week
- Moderate: 4-5 CTL/week
- Aggressive: 5-7 CTL/week
- Dangerous: >7 CTL/week
Required Ramp Rate
3.3
CTL per week
Moderate - Sustainable
Plan Summary
CTL to Gain30
Build Weeks9
Rest Weeks3
Weekly TSS Target373
Goal Achievable?Yes
Weekly Plan
Week 1
CTL: 53.3397 TSS
Week 2
CTL: 56.7420 TSS
Week 3
CTL: 60.0443 TSS
Week 4REST
CTL: 58.0232 TSS
Week 5
CTL: 61.3453 TSS
Week 6
CTL: 64.7476 TSS
Week 7
CTL: 68.0499 TSS
Week 8REST
CTL: 66.0264 TSS
Week 9
CTL: 69.3509 TSS
Week 10
CTL: 72.7532 TSS
Week 11
CTL: 76.0555 TSS
Week 12REST
CTL: 74.0296 TSS