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cycling training load integration

v1

Manage progressive overload for cyclists using .fit file metrics including TSS, CTL, ATL, and TSB.

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cyclingendurancetraining-loadprogressive-overload

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FitnessGrid is an AI coach that plans your week and adapts as you go. Install cycling training load integration and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

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Procedure

  1. Extract Primary Metrics: Analyze the recent training data to identify the session Training Stress Score (TSS) and Normalized Power (NP). Ensure TSS is calculated using the standard formula: $(\text{Duration in hours} \times \text{NP} \times \text{IF}) / \text{FTP} \times 100$.

  2. Assess Load Trends: Use the performance management model to determine the user's current status:

    • Fitness (CTL): Review the $\approx$42-day average of daily TSS.
    • Fatigue (ATL): Review the $\approx$7-day average of daily TSS.
    • Form (TSB): Calculate $TSB = CTL - ATL$.

  3. Evaluate Internal Response: Compare external load (TSS) against internal load indicators:

    • Check for aerobic decoupling (cardiac drift) during steady-state segments.
    • Review recorded Session RPE (sRPE). If sRPE is high despite a low TSS, consider reducing upcoming Intensity Factor (IF).

  4. Audit Progressive Overload: Apply the "10% Rule" to the next microcycle. Ensure that weekly volume, TSS, or intensity increases do not exceed 10% of the previous week's totals to maintain safe adaptation.

  5. Determine Phase-Specific Adjustments:

    • Base Phase: Program a 5–10% weekly TSS increase. Focus on high-volume, steady-state sessions with low HR/Power decoupling.
    • Build Phase: Target a "Productive Zone" TSB of $-10$ to $-30$. Schedule high-intensity intervals followed by recovery days.
    • Taper/Peak: Reduce ATL by lowering volume (while maintaining intensity) to reach a TSB of $+15$ to $+25$.

  6. Adjust the Schedule:

    • If Over-reaching (Actual TSS > Planned TSS): Extend recovery duration or convert the next "Hard" session to an "Easy" session (TSS 10–25% below current CTL).
    • If Under-training (Actual TSS < Planned TSS): Increase intensity on the next scheduled workout to roughly 50–100% above current CTL.

  7. Update Training Plan: Use update_workout or create_workout to modify future sessions based on these load-calculated adjustments.