Performance Management Chart (PMC)
How the rolling daily training load calculates your current cardiovascular fitness, fatigue, and racing readiness.
Core PMC Components
CTL (Chronic Training Load)
"Fitness". An exponentially-weighted rolling 42-day average of daily training stress. It represents your long-term training volume and your body's structural ability to withstand high training loads.
ATL (Acute Training Load)
"Fatigue". An exponentially-weighted rolling 7-day average of daily training stress. It represents your short-term fatigue from workouts performed over the past week.
TSB (Training Stress Balance)
"Form". Calculated simply as:
TSB = CTL - ATL
It shows how "fresh" or recovered you are. A positive TSB indicates freshness, while a negative TSB suggests accumulated fatigue.
The Mathematics
The PMC uses **exponential decay** modeling rather than a simple rolling average. This represents the physiological reality that a workout performed yesterday causes more fatigue and adaptation than a workout performed 3 weeks ago.
// CTL (Fitness) Formula
CTLtoday = CTLyesterday × e-1/42 + DailyStress × (1 - e-1/42)
(Where e-1/42 ≈ 0.9765. DailyStress is TSS, or hrSS/sRPE fallbacks.)
CTLtoday = CTLyesterday × e-1/42 + DailyStress × (1 - e-1/42)
(Where e-1/42 ≈ 0.9765. DailyStress is TSS, or hrSS/sRPE fallbacks.)
// ATL (Fatigue) Formula
ATLtoday = ATLyesterday × e-1/7 + DailyStress × (1 - e-1/7)
(Where e-1/7 ≈ 0.8669.)
ATLtoday = ATLyesterday × e-1/7 + DailyStress × (1 - e-1/7)
(Where e-1/7 ≈ 0.8669.)
// TSB (Form) Formula
TSB = CTLyesterday - ATLyesterday
TSB = CTLyesterday - ATLyesterday
Training Stress & Form Guide
By tracking TSB, you can plan training sessions, avoid injury, and time peak race fitness.