Weekly calculations for CTL, ATL, TSB, required TSS for optimal TSB, etc

Training
1

Hi guys,
I’ve been reading lately about all the training metrics and the math behind. Just finished a draft of a spredsheet for weekly planning, including:
TSS, fitness, fatigue, form, ramp rate, skills, etc, based on another sheet that @Gerald uploaded here some time ago.

I think I got the formulas right for the weekly planning, note that everything is divided by 7:
CTL= [TSS this week/7 * (1-e^(-1/6)] + {last week CTL * (e^(-1/6)]
ATL= [TSS this week/7* (1- e^(-1))]+ [last week ATL * e^(-1)]
TSB=CTL-ATL
Ramp rate = CTL this week - CTL last week

CTL formula from here
ATL formula (not using exp) from here

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I can upload a clean copy if you want to play or plan ahead with it.

Also, I am working on solving the next week’s TSS so it stays in the optimal (green) zone, ramp withing some values, etc.

Update:

I just got the formula for next weeks TSS using current week CTL and ATL:

MinTSSnext = 7*(-ATL+exp(5/6)CTL + 10e) / (exp(5/6) -1)
MaxTSSnext = 7*(-ATL+exp(5/6)CTL + 30e) / (exp(5/6) -1)

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This is the minimun and maximun TSS so the form stays optimal, between -10 and -30

9 Likes
2

can you send me a copy?

3

Hello,

Nice work.
It is possible to share ?

4

This is awesome @aguimorefran
Are you able to please share so I can have a play around with it myself?

5

Very interesting mate!!
Can you send me a copy to play whit it?

6

Greet job¡¡

7

I’m interested about a copy and some example screenshots :wink: If there are use cases for runners on road on trail running this would be great, and if using/comparing with Stryd RSS even better.