Dashboard

29 Aug 2026

CTL 71 fitness today

ATL 71 fatigue today

TSB -0.1 form today

Peak CTL 91 6 Jan 2024

Ramp Rate +0.8 CTL Δ 7 days

Monotony 1.43 28-day load spread

Streak 214 consecutive weeks

WEEK · BUILD WEEK

Mon 1 Dec – Sun 7 Dec

93.6 km

520 rTSS · 6 sessions · 8h 05m

First build week after recovery — solid base, standard load. A maintenance week was recommended — instead a build week was done (520 rTSS, 94 km).

Target 83–88 km · Target 451–481 rTSS · TSB Mon +3.8 · Ramp +1.7 · Mono 1.56 · 17% fast (4w) · 3 quality · long run 1d ago

Volume targets

80 km

✓

avg 70.6 km

✓

100 km

6.4 km left

Weekly load

520 rTSS +1.7 CTL

Target

481

4-wk avg

430

+10%

472

Week sessions 6 done · 93.6 km · 8h 05m

long workout tempo fm-pace

25.9km 5:05/km 144bpm

workout threshold hm-pace 30×400m

30×400@4:00/30''

15.3km 4:46/km 153bpm

13.2km 5:27/km 136bpm

13.2km 5:36/km 135bpm

workout threshold hm-pace 7×5min

14.0km 4:52/km 148bpm

12.0km 5:28/km 133bpm

Marathon 4:04/km

33.7/126.6 km

Half Mar 3:54/km

31.7/63.3 km

10k 3:43/km

5.8/30.0 km

5k 3:35/km

3.4/15.0 km

10%

90%

fast minutes slow

Intensity

Recovery 38%

5:21–6:17 <128

Daily / Easy 22%

4:57–5:20 128–138

Steady / Long 23%

4:24–4:56 138–148

LT1 / Aerobic 6%

4:09–4:23 148–153

Tempo 5%

3:57–4:08 153–158

LT2 / Threshold 2%

3:50–3:56 160–165

CV / Critical V. 2%

3:39–3:49 165–170

VO2max / Interval 1%

3:28–3:38 170+

Repetition / Speed 1%

<3:28

Racing

18%

82%

fast tags slow

Intensity

Recovery 34%

5:21–6:17 <128

Daily / Easy 29%

4:57–5:20 128–138

Steady / Long 18%

4:24–4:56 138–148

LT1 / Aerobic 2%

4:09–4:23 148–153

Tempo 8%

3:57–4:08 153–158

LT2 / Threshold 7%

3:50–3:56 160–165

CV / Critical V.

3:39–3:49 165–170

VO2max / Interval 2%

3:28–3:38 170+

Repetition / Speed 1%

<3:28

Racing

CTL ATL TSB race

Fitness estimate

53.8 VDOT

range 51.0–56.6

Threshold pace 4:02 /km

12w trend -0.5

Half Marathon 1:25:54

26w since race anchor