{"id":44170,"date":"2026-04-09T12:42:21","date_gmt":"2026-04-09T10:42:21","guid":{"rendered":"https:\/\/sportanalytics.es\/?p=44170"},"modified":"2026-04-04T17:14:17","modified_gmt":"2026-04-04T15:14:17","slug":"tss-ctl-atl-entrenamiento","status":"publish","type":"post","link":"https:\/\/sportanalytics.es\/en\/analisis-rendimiento\/tss-ctl-atl-entrenamiento\/","title":{"rendered":"TSS, CTL, and ATL: What They Mean and How to Use Them in Your Training"},"content":{"rendered":"<h1>TSS, CTL, and ATL: What They Mean and How to Use Them in Your Training<\/h1>\n<p>If you've ever opened TrainingPeaks or looked into advanced cycling and triathlon metrics, you've seen these acronyms: TSS, CTL, ATL, TSB. They look like airport codes, but behind them lies a mathematical model that summarizes how your body responds to training load.<\/p>\n<p>In this article I'll explain what each acronym means, how they're calculated, what practical information they give you, and how to use them to make better training decisions.<\/p>\n<h2>TSS: Training Stress Score<\/h2>\n<p>TSS is a measure of the stress a training session places on your body. It was developed by Dr. Andrew Coggan and combines two factors: duration and intensity relative to threshold.<\/p>\n<p>The conceptual formula is:<\/p>\n<p><strong>TSS = (duration in seconds \u00d7 Normalized Power \u00d7 Intensity Factor) \/ (FTP \u00d7 3600) \u00d7 100<\/strong><\/p>\n<p>In practical terms:<\/p>\n<ul>\n<li>1 hour exactly at your FTP = 100 TSS points.<\/li>\n<li>1 hour in zone 2 (60\u201365% FTP) = ~40\u201350 TSS.<\/li>\n<li>1 hour with hard intervals at 110\u2013120% FTP = ~80\u201390 TSS.<\/li>\n<li>3 hours of long easy riding in zone 2 = ~150\u2013180 TSS.<\/li>\n<\/ul>\n<p>TSS doesn't simply measure distance or time: it measures the actual impact on the body based on intensity.<\/p>\n<h2>CTL: Chronic Training Load<\/h2>\n<p>CTL is the weighted average of your TSS over the past 42 days (approximately 6 weeks). It represents your aerobic fitness level: how much training your body can sustainably tolerate.<\/p>\n<p>A high CTL means you've been training consistently for weeks and your body is adapted to a high load. A low CTL means you've come from a period of little training or recovery.<\/p>\n<p>CTL is calculated with an exponentially weighted moving average with a time constant of 42 days. In simple terms: training from 42 days ago carries very little weight; yesterday's training carries a lot.<\/p>\n<h2>ATL: Acute Training Load<\/h2>\n<p>ATL is the weighted average of your TSS over the past 7 days. It represents recent accumulated fatigue: how much you've trained in the last week.<\/p>\n<p>If CTL is your \"long-term fitness,\" ATL is your \"short-term fatigue.\" When ATL is significantly higher than CTL, you're accumulating more fatigue than your body is adapted to handle.<\/p>\n<h2>TSB: Training Stress Balance<\/h2>\n<p>TSB is the difference between CTL and ATL:<\/p>\n<p><strong>TSB = CTL \u2212 ATL<\/strong><\/p>\n<p>TSB represents \"form\" in a broad sense: if it's positive, you're rested but potentially losing some fitness; if it's negative, you're fatigued but adapting.<\/p>\n<table>\n<thead>\n<tr>\n<th>TSB<\/th>\n<th>State<\/th>\n<th>Best for<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>+15 to +25<\/td>\n<td>Fresh, well recovered<\/td>\n<td>Racing, performance tests<\/td>\n<\/tr>\n<tr>\n<td>0 to +15<\/td>\n<td>Optimal form with slight fatigue<\/td>\n<td>Quality workouts, key competitions<\/td>\n<\/tr>\n<tr>\n<td>-10 to 0<\/td>\n<td>Moderate fatigue, adapting<\/td>\n<td>Normal training load phase<\/td>\n<\/tr>\n<tr>\n<td>-20 to -30<\/td>\n<td>High fatigue<\/td>\n<td>Targeted load weeks, use caution<\/td>\n<\/tr>\n<tr>\n<td>Below -30<\/td>\n<td>Overreaching<\/td>\n<td>Signal to urgently reduce load<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>How to Use These Metrics in Your Planning<\/h2>\n<h3>To build CTL sustainably<\/h3>\n<p>CTL can only rise sustainably by 3\u20135 points per week in well-trained athletes, and 5\u20138 points in beginners. Rising faster means ATL spikes and the risk of overtraining or injury increases.<\/p>\n<h3>To plan tapering before a race<\/h3>\n<p>In the 2\u20133 weeks before an important competition, reduce volume so ATL drops and TSB rises toward the +10 to +20 range on race day. This process is the taper: you arrive with the training adaptations (high CTL) and the fatigue discharged (low ATL).<\/p>\n<h3>To identify weeks of excessive load<\/h3>\n<p>If your TSB has been below -25 for more than 10 consecutive days, you probably need a recovery week. Don't wait for physical symptoms: the data is already telling you.<\/p>\n<h2>Limitations of the TSS\/CTL\/ATL Model<\/h2>\n<ul>\n<li><strong>It only measures cardiovascular and power-based load.<\/strong> It doesn't capture muscular stress, sleep quality, or external life stress.<\/li>\n<li><strong>It requires an up-to-date FTP.<\/strong> If your FTP is outdated, all calculations are incorrect.<\/li>\n<li><strong>It doesn't distinguish between types of fatigue.<\/strong> 100 TSS points from sprint intervals generates a different fatigue than 100 TSS points from a long zone 2 ride.<\/li>\n<\/ul>\n<p>These metrics are a powerful tool, not an absolute truth. Used in combination with how you feel, your resting HR, and your actual performance in sessions, they paint a complete picture of your state.<\/p>\n<p>Iron Buddy analyzes your Strava data and evaluates the load trends from your recent weeks. While it doesn't use the exact TSS model (which requires a power meter), it applies an equivalent analysis based on HR and duration to give you concrete information on whether your training load is sustainable and consistent with your goal.<\/p>\n<p><a href=\"https:\/\/ironbuddy.sportanalytics.es\">Connect your Strava to Iron Buddy and analyze the load trend of your training.<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>TSS, CTL y ATL: qu\u00e9 significan y c\u00f3mo usarlos en tu entrenamiento Si alguna vez has abierto TrainingPeaks o has investigado las m\u00e9tricas avanzadas de ciclismo y triatl\u00f3n, habr\u00e1s visto estas siglas: TSS, CTL, ATL, TSB. Parecen un c\u00f3digo de aeropuerto, pero detr\u00e1s hay un modelo matem\u00e1tico que resume c\u00f3mo responde tu cuerpo a la &#8230; <\/p>\n<p class=\"read-more-container\"><a title=\"TSS, CTL, and ATL: What They Mean and How to Use Them in Your Training\" class=\"read-more button\" href=\"https:\/\/sportanalytics.es\/en\/analisis-rendimiento\/tss-ctl-atl-entrenamiento\/#more-44170\" aria-label=\"Read more about TSS, CTL y ATL: qu\u00e9 significan y c\u00f3mo usarlos en tu entrenamiento\">Read more<\/a><\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[25],"tags":[],"class_list":["post-44170","post","type-post","status-publish","format-standard","hentry","category-analisis-rendimiento"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>TSS, CTL y ATL: qu\u00e9 significan y c\u00f3mo usarlos en tu entrenamiento - Sport Analytics<\/title>\n<meta name=\"description\" content=\"TSS, CTL y ATL son las m\u00e9tricas de carga de entrenamiento m\u00e1s usadas en ciclismo y triatl\u00f3n. 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