Fitness, Fatigue and Form: track your training load

The Performance chart shows what your training is doing to you: how much fitness you have built, how much fatigue you are carrying, and how fresh you are today. It helps you see whether a training block is working and whether you will arrive rested on race day. It is included in Premium.

If you have used another training platform, you may know these numbers as CTL (Fitness), ATL (Fatigue) and TSB (Form).

How it works

Every completed workout gets a load score. The chart turns those daily scores into three values:

• Fitness: a weighted average of your training over about the last 42 days. It moves slowly, because fitness is built slowly.
• Fatigue: a weighted average over about the last 7 days. It rises fast after a hard block and drops fast when you rest.
• Form: yesterday's Fitness minus yesterday's Fatigue. Today's workout does not change today's Form.

Recent days count more than older ones, so a workout fades out gradually instead of disappearing all at once.

Reading Form

• Negative: Fatigue is above Fitness. Normal during a hard training block, but not where you want to be on race day.
• Around zero: training and recovery are balanced.
• Positive: you are fresh. A taper before a race aims to raise Form while keeping Fitness high.

If Form stays high for weeks, it usually means your Fitness is dropping, not that you are peaking.

See it on the web

1. Click Dashboard in the top menu.
2. The Performance chart is on your dashboard by default. If you removed it, click Charts to open the Chart library and pick Performance.
3. At the top of the chart you see your current Fitness, Fatigue and Form. The small number next to Fitness is how much it changed over the last 7 days.
4. Click Chart settings (the sliders icon) on the chart to change the Source or the period.

The lines continue for 30 days after the end of the period you pick, drawn dashed. That part is a projection: TrainerPlan uses the planned Effort of the workouts and events still on your calendar to show where your Fitness, Fatigue and Form are heading.

See it in the mobile app

1. Open the Dashboard tab (the first icon in the bottom bar). The Performance card shows your Fatigue, Fitness and Form with the chart below.
2. Tap the filter icon at the top of the screen to pick the Source and the period under Show, then tap Save.
3. You can also add the chart to the Analysis tab: tap the + button, choose Performance under Training, and tap the add icon at the top of the chart.

Choose what scores your workouts

The Source setting decides how each workout is scored:

• Effort (in the app, Effort (HR)): scored from your heart rate, compared with your resting and maximum heart rate. Works for any sport where you wear a heart-rate monitor.
• Power (in the app, Power (W)): scored from your power data, compared with your FTP.
• Power & Effort (in the app, Power + Effort (W+HR)): uses power when a workout has it, and heart rate for everything else. A good choice if you ride with a power meter and also run or swim.

The scores depend on your own values, so keep them up to date in My Profile > Zones: Rest HR and Max HR in your heart-rate zones, and your Functional Threshold Power for power. If your resting and maximum heart rate are missing, your workouts get no Effort score and the Fitness line stays flat.

If you have Basic

On Basic, the Performance chart is locked. On the web you see See how your fitness is trending with an Upgrade Plan button in its place; in the app the same message appears on the Dashboard with an Upgrade plan button.

To upgrade on the web, go to My Profile > Plans. In the app, go to Settings and tap Plans. Your coach can also pay for your Premium.

Good to know

• Your Fitness, Fatigue and Form also appear week by week in your calendar on the web. See Weekly Fitness, Fatigue and Form in your calendar.
• Only completed workouts count toward your Fitness. Planned workouts only affect the dashed projection.
• The projection changes as soon as you add, move or complete workouts.
• Your coach can see your Performance chart from their own account, whether you have Basic or Premium.
• If a Premium payment fails, the chart locks until the payment goes through.
• Coaches: see Training load explained: Effort, Power, Fitness, Fatigue and Form.