These inputs drive Systems 1–3 and are always visible.
Defines race-day CTL targets and evaluates feasibility using ramp-rate envelopes.
Weekly TSS is driven by the TSS Planner and projected forward.
Apply blocks to a specific week range (not always starting at week 1)
Shows your current Stress Logic Framework (SLF) state:
Flags excessive ramp rate, fatigue, or overtraining risk:
Compare your plan's final CTL against Tier A race goals.
The Status column displays your current training load state using the Stress Logic Framework (SLF), which governs ramp rates and load progression based on your physiology:
Load progressing well - body is adapting positively to training stress
SLF Logic: ATL:CTL ratio 0.85-1.00, TSB -5 to +10 → Normal ramp rate progression
Approaching fatigue limits - intentional overreach that can be productive if monitored
SLF Logic: ATL:CTL ratio 1.00-1.08, TSB -15 to -25 → Ramp reduced to lower half of block range
At training capacity - SLF actively protecting you from overtraining by throttling ramp
SLF Logic: ATL:CTL ratio ≥1.08 OR TSB < -25 → Ramp set to MINIMUM or HOLD FLAT to prevent breakdown
Race taper mode - reducing load to arrive fresh and peaked for race day
SLF Logic: Within 3 weeks of race → Automatic TSS reduction 20-40% per week to optimize freshness
You manually set TSS - SLF governance is disabled for this week
SLF Logic: Manual override active → You're in full control, SLF will not auto-adjust this week's TSS
Quick indicators for ramp rate and fatigue issues. Click to jump to Safety Dashboard for details and fixes:
Critical issue - immediate action required
Rule: Ramp >125% of limit OR ATL:CTL ≥1.15 OR TSB < -25
Approaching limits - review recommended
Rule: Ramp >100% but <125% of limit OR ATL:CTL 1.08-1.15 OR TSB -15 to -25
All ramp rates and fatigue markers within safe limits
Rule: Ramp ≤limit, ATL:CTL <1.08, TSB > -15
Quantifies workout intensity and duration. Higher = more demanding.
Formula: TSS = (Duration × NP × IF) / (FTP × 36) for bike, or rTSS for run
Your fitness level - 42-day rolling average of TSS. Higher = more fit.
Formula: CTL_today = CTL_yesterday + (TSS_today - CTL_yesterday) / 42
Range: Beginner 40-60, Intermediate 60-90, Advanced 90-120+
Your recent fatigue - 7-day rolling average of TSS. Shows current load.
Formula: ATL_today = ATL_yesterday + (TSS_today - ATL_yesterday) / 7
Rule: ATL should not exceed CTL × 1.15 for sustained periods
CTL - ATL = Your readiness. Positive = fresh, Negative = fatigued.
Formula: TSB = CTL - ATL
Range: Fresh +10 to +25, Optimal -5 to +10, Fatigued -15 to -5, Deep < -25
Fatigue vs Fitness ratio. Safe: 0.85-1.15. >1.15 = overreach risk.
Formula: Ratio = ATL / CTL
Rule: Maintain between 0.85-1.08 for optimal training, avoid >1.15
How fast your CTL is increasing per week. Each block has safe limits.
Formula: Ramp = CTL_thisWeek - CTL_lastWeek
Rule: Must stay within block-specific limits (see below)
| Block Type | Bike Limit | Run Limit | Purpose |
|---|---|---|---|
| Base | ≤ 4.0 | ≤ 2.5 | Build aerobic base, highest ramp tolerance |
| Build | ≤ 3.0 | ≤ 2.0 | Threshold work, moderate ramp rate |
| VO2 Max | ≤ 1.5 | ≤ 1.0 | High intensity, lowest ramp tolerance |
| Specific | ≤ 2.0 | ≤ 1.5 | Race-specific work, controlled ramp |
Note: Exceeding these limits triggers warnings. HIGH severity = >125% of limit, MODERATE = 100-125% of limit.