Annual Training Plan Methodologies


To date planning by duration has been the most common way to plan your annual training year and has been trusted by coaches and athletes for decades. When planning by duration you will be provided with a weekly training hour goal which you will then use to determine the duration of each of the week’s daily workouts. Since duration only takes one aspect of the workout into account, how long the workout is, it is the least precise method of planning.

Experience Level: Beginner


TSS (Training Stress Score)

By entering a weekly average TSS the ATP will automatically calculate and give you weekly TSS targets and will model future Fitness, Fatigue, and Form in the Performance Management Chart so that you can see what your fitness will likely be on race day. Since TSS represents the workload of a training session, and takes both duration and intensity into account, it is a more precise way of planning than duration alone.

Experience Level: Intermediate

Fitness (CTL)

If you know the Fitness (CTL) that you would like to achieve on race day (based on past experience or our recommended guidelines), you can enter that target and the ATP will automatically back-calculate the required weekly TSS in order arrive at that goal. Since Fitness (CTL) is calculated from TSS it is a more precise way of planning than duration alone.

Experience Level: Advanced

Considerations when planning by TSS or Fitness (CTL)

  • Be sure to enter your Fitness (CTL) and Fatigue (ATL) starting values from your dashboard PMC from the date that your ATP starts 
  • Trying to achieve too high of a Fitness too soon can result in extreme ramp rates. Take care to ensure that you are not doing too much, too soon.


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