Training Load Calculator — CTL, ATL & TSB

Performance Management Chart

The PMC model uses exponentially weighted moving averages:

• CTL (Fitness) = 42-day exponential moving average of daily TSS
• ATL (Fatigue) = 7-day exponential moving average of daily TSS
• TSB (Form) = CTL - ATL

This calculator builds CTL and ATL by running the exponential moving average from zero over the weeks you've held your average weekly TSS, then applies today's session as the final day. Because CTL uses a 42-day window, it takes roughly six weeks at a steady load to converge — so a longer build at the same weekly TSS yields a higher CTL.