In TrainingPeaks, Fitness CTL (Chronic Training Load) is a metric used to measure an athlete's fitness level based on their training history over the last 42 days. It's calculated from daily training activities using TSS, with each day's workout contributing to a rolling average that represents how much training load (or stress) an athlete has been under.
A higher CTL indicates greater endurance fitness, meaning the athlete is well-prepared for high levels of physical activity. Essentially, CTL helps track the effectiveness of training over time, showing how much an athlete has been training.
The ideal CTL varies based on an athlete's experience, training history, age, and competitive goals.
Non-professional cyclists:
For those balancing full-time jobs alongside cycling, a CTL between 100-110 is typically ideal, indicating that they are in top form.
World Tour professionals:
These athletes often achieve a CTL of 140-150, with values climbing towards 170 post-major tours like the Tour de France, reflecting their higher training volumes and intensity.
Amateur cyclists (full-time job): 100-110 CTL
Elite amateur cyclists: 120-130 CTL
Professional cyclists: 140-150 CTL
Post-major tour professional cyclists: Up to 170 CTL
To Reach 50 CTL:
Starting from a lower CTL (e.g., 30), you might need around 50-60 TSS daily (350-420 weekly) initially, then adjust to maintain as you approach 50.
To Reach 70 CTL:
Aim for about 70-80 daily TSS (490-560 weekly) initially.
To Reach 90 CTL:
Start with around 90-100 daily TSS (630-700 weekly).
To Reach 100 CTL:
Target around 100-110 daily TSS (700-770 weekly).
To Reach 120 CTL:
Daily TSS should be around 120-130 (840-910 weekly).
To Reach 150 CTL:
This is high and requires around 150-160 daily TSS (1050-1120 weekly).
Periodization:
Ensure TSS is varied with periods of higher stress followed by recovery, even while averaging the figures above across weeks.
Monitoring and Adjustment:
Regularly monitor CTL, TSS, and form (using TrainingPeaks metrics) to adjust training loads based on actual progress and recovery needs.
Professional Guidance:
Consider consulting with a coach to tailor TSS and training plans based on individual needs, especially at higher CTL levels.
This guideline offers a starting point for planning TSS to reach specific CTL goals. It is crucial to adapt these estimates based on individual responses to training, initial fitness levels, and recovery capabilities. You can schedule a consultation with one of our coaches to help you design a long term plan.
You can read more about essential TrainingPeaks metrics here: Fitness, Form, Fatique
