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#Goldencheetah ctl heart rate trial#

At a certain TSB, your fitness and your fatigue will be in balance so that you are in peak “form” for your event. A positive TSB will indicate a trend towards improved rest as well as a reduction in fitness, similar to what you’d see during a taper period.

If your ATL is less than CTL, your TSB will be positive. If your ATL is greater than your CTL, your TSB will be negative.

Fatigue (ATL): Acute Training Load, short-term effects of workoutsįitness (CTL) – Fatigue (ATL) = Form (TSB)!.

Fitness (CTL): Chronic Training Load, long-term effects of workouts.

Just as we use CTL/ATL to measure fitness and fatigue, we use Training Stress Balance (TSB) to measure your form. We know we cannot solely focus on raising ATL and CTL since we also need to rest. You can also measure fatigue, the short-term effect of training, using Acute Training Load (ATL). You can measure your overall long-term fitness using Chronic Training Load (CTL) which is a rolling average of the previous 42 days of TSS accumulation. TSS is used to measure fitness, fatigue and formĪs you accumulate TSS from each session each day, your fitness improves. Conversely, going at an effort greater than threshold for less than an hour can result in 100 TSS. However, if you train at a lower effort you can still accumulate 100 TSS if you hold the lower effort for a longer period of time. Since threshold is closely associated with your max effort for 60 minutes, we award 100 TSS points for a one-hour max effort. Your threshold is used to calculate Training Stress Score ® (TSS ®), which quantifies overall stress for each session. How is Threshold Used Within TrainingPeaks? Your threshold is used to calculate TSS ® for each workout. Such methods of “field testing” may not be as accurate as lab testing but will still provide a sound estimation to base training zones off of, as well as measure fitness improvements over the season.įor details on some recommended methods of field testing, read Joe Friel’s Quick Guide to Setting Zones. For example, Joe Friel recommends an athlete run alone and hard for 30 minutes, and use the average pace or heart rate for the last 20 minutes as your lactate threshold. If doing a maximal 60-minute test is not possible, an athlete can do shorter, maximal tests and extrapolate their threshold.

#Goldencheetah ctl heart rate trial#

Without access to a lab, the next most accurate test is a 1-hour steady effort (such as a time trial on a bike). To determine your threshold power, pace or heart rate you can go to a lab and do a graded test where blood or oxygen exchange samples are taken to determine the effort when you’re no longer able to clear more acid than you’re producing. Your threshold is the basis around which your training or power zones are established – they are determined as a percentage of your threshold.

Training below and above threshold will improve the body’s ability to clear lactate acid as well as tolerate higher concentrations of lactate acid.Īs you gain fitness, your threshold increases. Unlike VO2 max, which relies largely on an individual’s predisposed physiological characteristics such as lung capacity and body mass, lactate threshold can be improved consistently through training. Therefore staying under or right at the lactate threshold allows us to go hard, but not so hard that we have to stop. As endurance athletes, we want to go as fast as we can for as long as we can.Going above this threshold effort will result in a “burn” in the muscles and, after a few minutes, require stopping or slowing in order for the body to clear the lactate acid.For most trained athletes this is similar to the maximum effort they can maintain for an hour.Lactate Threshold Pace, Heart Rate, and Power all refer to the maximum effort you’re able to maintain with mostly aerobic energy systems.Lactate Threshold Power is also referred to as functional threshold power (FTP). Lactate Threshold (LT) is also referred to simply as threshold.