Cycling Training Load Calculator

Track fitness (CTL), fatigue (ATL), and form (TSB) to optimize your training progression and recovery timing.

Training Data

Quick mode: estimate CTL/ATL from weekly averages.

Training Status

Calculate to see fitness (CTL), fatigue (ATL), and form (TSB).

Interpretation

  • CTL represents accumulated fitness from ~42 days of training. Higher = fitter (but takes time to build).
  • ATL represents acute fatigue from recent ~7 days. High ATL indicates heavy recent training.
  • TSB (CTL - ATL) represents freshness. Positive = fresh/recovered, negative = fatigued. Best race performance often occurs at TSB +5 to +20.

What to Do Next

  • Use the TSS Calculator to get accurate daily TSS values for input here.
  • Aim for a ramp rate of 3-7 TSS/day per week for sustainable progression.
  • Plan a recovery week (reduce load 40-50%) every 3-4 weeks of building.

Methodology

Version v1.0
Updated 2026-06-20
Owner Cycling Regimen Editorial

  • Banister model

    Impulse-Response model of training adaptation (Banister 1975, 1991).

  • Coggan PMC

    Performance Management Chart framework from Allen & Coggan (2010).

  • Exponential decay

    CTL uses 42-day time constant, ATL uses 7-day time constant.

About Our Calculation Approach

Frequently Asked Questions

What is a good CTL for amateur cyclists?

Recreational: 30-50. Active amateur: 50-80. Competitive amateur: 80-110. Elite: 110-150+. CTL should be built gradually (3-7 TSS/day per week) to avoid overtraining.

What TSB should I target for a race?

For peak performance, taper so your TSB reaches +5 to +20 on race day. Too positive (>25) means you have lost some fitness from rest. Negative TSB means you are fatigued.

How fast can I build CTL safely?

A safe ramp rate is 3-7 TSS/day per week. Faster than 7 is aggressive and increases injury risk. Faster than 10 is dangerous for most athletes. Build load gradually over months.

Disclaimer: This calculator provides estimates based on published exercise science models. Results are not medical advice. Individual physiology, health status, and environmental conditions affect real-world outcomes. Consult a qualified healthcare provider or certified coach before making training decisions based on these outputs.