Training Load Data Visualization

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Functional Threshold Power (FTP) Watts

Target ACWR

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🗺️ Distance-based ACWR

⏱️ Duration-based ACWR

🥵 TSS-based ACWR

🔋 Calories-based ACWR

ACWR < 0.8 - Detraining risk

ACWR 0.8 - 1.3 - Optimal

ACWR 1.3 - 1.5 - Warning

ACWR > 1.5 - Injury risk

📚 Glossary

ACWR - Acute:Chronic Workload Ratio

The ratio between your recent training load (acute: last 7 days) and your longer-term training load (chronic: last 28 days). Used to manage training progression and injury risk.

< 0.8 (Blue): Detraining risk - you may be losing fitness
0.8 - 1.3 (Green): Optimal zone - ideal training progression
1.3 - 1.5 (Orange): Warning - pushing the limits
> 1.5 (Red): Injury risk - training load may be too high

TSS - Training Stress Score

A composite metric that quantifies the overall training stress of a workout, taking into account both intensity (Normalized Power) and duration.

Formula: TSS = (Duration × NP × IF) / (FTP × 3600) × 100

FTP - Functional Threshold Power

The highest average power you can sustain for approximately one hour, measured in watts. Used as a baseline for calculating training intensity and TSS.

NP - Normalized Power

A power measurement that accounts for the variable nature of your effort during a workout, providing a more accurate representation of the physiological cost than average power.

IF - Intensity Factor

The ratio of Normalized Power to FTP (IF = NP / FTP). Indicates how hard a workout was relative to your threshold.