AI Training Load Optimizer
Set your current fitness, target CTL, and race date. The optimizer projects day-by-day training stress with automatic taper scheduling and injury risk warnings.
FAQ
What is CTL and why does it matter?
Chronic Training Load (CTL) is a rolling 42-day average of daily training stress. It represents your fitness level. Higher CTL means you can sustain more training, but building it too fast risks injury.
What TSB should I have on race day?
Most athletes race best with TSB between +15 and +25. This means fitness (CTL) is high but fatigue (ATL) has dropped from the taper. The optimizer schedules a 2-week taper automatically.
What do the ACWR warnings mean?
Acute:Chronic Workload Ratio (ATL/CTL) above 1.5 indicates a spike in training load relative to your fitness base. Research links this to elevated injury risk. The optimizer flags these days so you can adjust.
Methodology
Uses Coggan's Performance Manager Chart (PMC) model with 42-day CTL and 7-day ATL exponential moving averages. TSS is distributed across training days with a linear ramp, then automatic taper (-40% week -2, -60% week -1). Warnings trigger at TSB < -30 or ACWR > 1.5.
Want to verify the math?
Explore 170+ reference calculators built by engineer-athlete Thomas Prommer. The technical foundation behind our AI.
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