Training Load and 周期化训练: Complete Guide for Runners

Master 训练压力评分, 周期化训练, and load management to optimize 表现 and prevent over训练

要点总结: Training Load for Runners

  • 训练压力评分 (TSS) quantifies how hard each run stresses your body—combining intensity and duration into a single actionable number
  • CTL (慢性训练负荷)measures your 体能 level built over 42 days of consistent 训练—your long-term aerobic capacity
  • ATL (急性训练负荷)tracks recent 疲劳 from the past 7 days—your short-term 训练 stress and 恢复 needs
  • TSB (训练压力平衡)reveals your form: 体能 minus 疲劳 equals readiness to race or need to recover
  • 周期化训练structures 训练 load progression across 训练 cycles to peak for goal races while preventing over训练
  • Understanding running 训练 load prevents the #1 cause of runner injuries: doing too much too soon

为什么 do some runners build 体能 rapidly while others plateau or get injured? The answer lies in 训练 load management. This comprehensive guide reveals how 训练压力评分 (TSS), 慢性训练负荷 (CTL), 急性训练负荷 (ATL), and 训练压力平衡 (TSB) transform subjective 训练 into quantified, data-driven 表现 optimization.

Whether you're 训练 for your first marathon, chasing a Boston qualifier, or preparing for ultra-distance events, mastering 训练 load and 周期化训练 is the difference between reaching peak 体能 and burning out before race day. This guide provides the most complete resource on 训练 stress management specifically for runners—not cyclists or triathletes, but runners who face unique challenges from impact stress, neuromuscular 疲劳, and musculoskeletal demands.

You'll learn how to calculate TSS for every run, build CTL safely, interpret TSB signals, structure periodized 训练 blocks, execute perfect tapers, and use Run Analytics to automate the entire process while keeping your data private. By the end, you'll have the knowledge to manage 训练 load like elite coaches do—with precision, purpose, and proven results.

Understanding Training Load in Running

Training loadquantifies the cumulative stress imposed on your body by 训练. Unlike simply counting 英里 or 小时, 训练 load accounts for both volume (how long you train) and intensity (how hard you train), combining these dimensions into metrics that predict adaptation, 疲劳, and injury risk.

Defining Training Load

Every run creates two simultaneous effects: 体能 stimulus and 疲劳 accumulation. Training load metrics quantify this duality. A 60-minute easy run generates moderate 训练 load—enough stimulus to maintain 体能 without excessive 疲劳. A 90-minute 长距离跑 with threshold intervals creates high 训练 load—significant 体能 stimulus but substantial 疲劳 requiring 恢复.

The challenge of effective 训练 lies in applying sufficient load to drive adaptation without accumulating so much 疲劳 that 表现 declines or injury occurs. Too little load produces no improvement. Too much load leads to over训练 syndrome. Optimal 训练 load hovers in the narrow band that maximizes adaptation while managing 疲劳—and that band differs for every runner based on 训练 history, genetics, 恢复 capacity, and life stress.

为什么 Training Load Matters

Managing 训练 load solves the three critical challenges facing competitive runners:

🎯 Optimize Adaptation

Quantified 训练 load ensures every 训练 contributes to your 训练 plan. Too easy? You won't adapt. Too hard? You'll accumulate 疲劳 without additional benefit. Precise load management keeps you in the adaptation zone where 体能 improves steadily.

🛡️ Prevent Over训练

80% of running injuries stem from 训练 errors—primarily "too much too soon." Training load metrics provide early warning signals when 疲劳 accumulation exceeds 恢复 capacity, allowing proactive rest before injury forces it.

📈 Time Peak Performance

Peak race 表现 requires fresh legs AND maintained 体能—conflicting goals solved by 训练 load 周期化训练. Understanding CTL, ATL, and TSB relationships enables precise tapering that eliminates 疲劳 while preserving 体能.

Internal vs External Load

Exercise science distinguishes between two 训练 load categories:

External Loadmeasures the work you perform: distance covered, 配速 maintained, elevation gained, 训练 duration. These metrics are objective and easily measured by GPS watches. A 10K run at 5:00/km 配速 with 200m elevation gain represents specific external load regardless of who performs it.

Internal Loadmeasures your physiological response to external work: heart rate elevation, lactate production, glycogen depletion, hormonal disruption, neuromuscular 疲劳. The same 10K run produces different internal load depending on your 体能—easy for an elite runner but exhausting for a beginner.

Effective 训练 load metrics like TSS bridge external and internal load by calculating stress relative to your individual threshold (临界跑步速度). This personalization ensures your 训练 load reflects YOUR physiological response, not generic workload.

如何 Measure Training Load

Runners have multiple options for quantifying 训练 load, ranging from simple RPE-based scores to sophisticated physiological metrics:

  • Session RPE (sRPE):Rate perceived effort 1-10, multiply by 分钟 = 训练 load. Simple but highly subjective and inconsistent.
  • TRIMP (TRaining IMPulse): Heart rate-based calculation weighted by time in zones. Better than RPE but requires HR monitor.
  • 训练压力评分 (TSS): Intensity² × Duration × 100, where intensity is relative to threshold. Most accurate for runners with established CRS.

This guide focuses on TSS-based metrics (TSS, CTL, ATL, TSB) because they provide the most actionable and scientifically validated framework for 训练 load management in 耐力 sports. TSS forms the foundation for all advancedrunning 训练 load analysis.

训练压力评分 (TSS) for Runners

训练压力评分 (TSS)represents the ultimate single-number summary of 训练 stress. By combining intensity and duration, TSS quantifies "how hard was that run?" with precision that accounts for both cardiovascular and musculoskeletal demands specific to running.

什么是 TSS?

TSS was developed by Dr. Andrew Coggan for cycling but has been adapted for running as rTSS (running 训练压力评分). The fundamental principle: one hour at your threshold 配速 = 100 TSS. This standard allows comparing 训练s of different durations and intensities on a common scale.

🎯 TSS Standardization

The 100 TSS baseline provides intuitive scaling:

  • 30 分钟 at threshold = ~50 TSS
  • 60 分钟 at threshold = 100 TSS (definition)
  • 120 分钟 at threshold = 200 TSS
  • 60 分钟 at 80% of threshold intensity = ~64 TSS
  • 60 分钟 at 110% of threshold intensity = ~121 TSS

How TSS is Calculated

The TSS formula mathematically combines intensity and duration:

TSS = (IF²) × Duration (小时) × 100

Where Intensity Factor (IF) represents effort relative to threshold:

IF = Normalized Pace / CRS Pace

For runners using 配速 (inverted from 速度): IF = CRS 配速 / Average 配速

If your CRS 配速 is 4:00/km and you run at 4:20/km: IF = 240/260 = 0.923

Worked Example: 节奏跑 TSS Calculation

Runner Profile:

  • CRS Pace: 4:00/km (threshold 配速 for 30 分钟)
  • CRS: 15 km/hr or 240 秒/km

Workout:10km run in 43:20 (average 配速 4:20/km = 260 sec/km)

Step 1: Calculate IF
IF = 240 sec/km ÷ 260 sec/km = 0.923

Step 2: Calculate Duration
43:20 = 43.33 分钟 =0.722 小时

Step 3: Calculate TSS
TSS = (0.923²) × 0.722 × 100
TSS = 0.852 × 0.722 × 100 = 61.5 TSS

Interpretation:This 节奏跑 generated moderate 训练 stimulus—typical of quality aerobic sessions.

Interpreting TSS Values

Understanding what different TSS ranges represent helps design effective 训练s and manage weekly 训练 load:

TSS Range Workout Type Recovery Needed Example Workouts
< 50 Easy Recovery < 24 小时 30-45min easy run, 恢复 jog, strides
50-100 Moderate Training 24-36 小时 60min steady run, easy 长距离跑
100-200 Hard Training 36-48 小时 90min with threshold work, quality 长距离跑
200-300 Very Hard 48-72 小时 2-3hr long runs, half marathon 配速 work
> 300 Extreme 72+ 小时 Marathon races, ultra-distance events

TSS Ranges by Workout Type

Different 训练 sessions generate predictable TSS ranges based on duration and intensity:

  • Easy Runs (60-75% effort):8-15 TSS per 10km, 40-75 TSS for 60-90 分钟
  • Long Runs (conversational 配速):100-200 TSS for 90-150 分钟 of steady aerobic running
  • Tempo/Threshold Runs:80-150 TSS for 20-40 分钟 at threshold intensity with warmup/cooldown
  • Interval Sessions:100-180 TSS depending on interval length, intensity, and 恢复 duration
  • VO2max Workouts: 90-140 TSS for high-intensity intervals (shorter than threshold but higher intensity)
  • Marathon Races:250-350+ TSS (extreme stress requiring extended 恢复)

💡 Running vs Cycling TSS

The same TSS value represents MORE physical stress in running than cycling due to impact forces and musculoskeletal loading. A runner accumulating 400 TSS/week experiences similar 训练 adaptation to a cyclist with 600-700 TSS/week. Use running-specific TSS benchmarks, not cycling targets. Learn more aboutrunning TSS calculation.

慢性训练负荷 (CTL): Your Fitness Level

慢性训练负荷 (CTL)quantifies your long-term 体能 by averaging daily TSS over the past 42 days with exponential weighting (recent days count slightly more than distant days). CTL represents the 训练 load your body hasadapted to—your aerobic 体能 foundation built through consistent work.

什么是 CTL?

CTL answers the fundamental question: "How fit am I right now?" Unlike subjective feelings or single 训练 表现s, CTL provides an objective 体能 metric based on accumulated 训练 stress your body has successfully processed and adapted to over six weeks.

Higher CTL indicates greater aerobic capacity, improved 跑步经济性, enhanced 恢复 systems, and increased resilience to 训练 stress. A runner with CTL of 80 can handle weekly 训练 loads that would devastate someone with CTL of 40—their cardiovascular, metabolic, and musculoskeletal systems have adapted to chronic stress exposure.

🔬 The Science: 42-Day Time Constant

CTL uses a 42-day exponentially weighted moving average (EWMA). This time constant reflects physiological adaptation timescales:

  • Capillary density changes occur over 4-6 weeks
  • Mitochondrial biogenesis requires 3-6 weeks
  • Aerobic enzyme adaptations develop across 4-8 weeks
  • Neuromuscular coordination improves over 4-12 weeks

The 42-day window captures these adaptations while remaining responsive enough to reflect recent 训练 changes.

How CTL is Calculated

CTL updates daily based on yesterday's CTL and today's TSS:

CTLtoday = CTLyesterday + (TSStoday - CTLyesterday) × (1/42)

This exponential weighting means:

  • Today's 训练 influences CTL by 2.4% immediately
  • A 训练 from 14 days ago still contributes ~60% weight
  • A 训练 from 42 days ago contributes ~37% weight (1/e)
  • Workouts beyond 60 days have minimal influence (~25%)

CTL Build Example: 12-Week Marathon Block

Starting Point: CTL = 45 (intermediate runner, 4 runs/week, ~350 TSS/week)

Week 1-4: Build to 400 TSS/week → CTL rises to 52

Week 5-8: Build to 500 TSS/week → CTL rises to 62

Week 9-11: Peak at 550 TSS/week → CTL reaches 68

Week 12: Taper to 300 TSS → CTL holds at ~66

Result:+21 CTL points over 12 weeks = 47% 体能 improvement

Building CTL Safely

The critical question for every runner: "How fast can I safely increase CTL?" Building too slowly wastes 训练 time and limits progress. Building too fast accumulates 疲劳 faster than adaptation, leading to injury, illness, or over训练 syndrome.

⚠️ Safe CTL Ramp Rates for Runners
  • Beginners (CTL 15-35):+2-3 points 每周 maximum. Building base requires patience.
  • Intermediate (CTL 35-60):+3-5 points 每周. Consistent progress without excessive injury risk.
  • Advanced (CTL 60-85):+5-7 points 每周 during build phases. Higher absolute load tolerance.
  • Elite (CTL 85-120+):+5-8 points 每周. Years of 训练 create robust adaptation systems.

These rates align with the "10% rule" for weekly mileage increases and reflect running's high impact stress on muscles, tendons, and bones. Exceeding these rates significantly increases injury risk.

CTL Targets by Goal

Appropriate CTL depends on your race distance goal, competitive level, and 训练 history:

Goal Race Recreational Competitive Advanced Elite
5K/10K 30-45 50-70 70-90 90-110
Half Marathon 40-55 60-80 80-100 100-120
Marathon 50-65 70-90 90-110 110-130+
Ultra (50K+) 55-70 75-95 95-115 115-140+

These ranges represent peak CTL values after full 训练 buildups. Begin 训练 cycles 15-25 CTL points below target, allowing 12-20 weeks to build safely while maintaining consistency and managing 疲劳.

急性训练负荷 (ATL): Your Recent Fatigue

急性训练负荷 (ATL)tracks short-term 训练 stress by averaging daily TSS over the past 7 days. Unlike CTL (which changes slowly), ATL responds rapidly to 训练—jumping after hard weeks, dropping during 恢复. ATL represents your current 疲劳 level and 恢复 state.

什么是 ATL?

ATL quantifies the 训练 stress accumulated in recent days that hasn't yet been fully absorbed and adapted to. Think of ATL as your "训练 debt"—work performed that still requires 恢复 resources. High ATL indicates accumulated 疲劳 requiring rest before your next quality session.

The 7-day time constant reflects acute 恢复 timescales. Most runners need 24-72 小时 to recover from individual 训练s depending on intensity. A week of 训练 stress captures this acute window while remaining responsive to daily changes.

How ATL is Calculated

ATL uses the same exponential weighting formula as CTL but with a 7-day time constant instead of 42:

ATLtoday = ATLyesterday + (TSStoday - ATLyesterday) × (1/7)

The shorter time constant makes ATL more responsive:

  • Today's 训练 influences ATL by 14.3% immediately
  • A 训练 from 3 days ago still contributes ~65% weight
  • A 训练 from 7 days ago contributes ~37% weight (1/e)
  • Workouts beyond 10 days have minimal influence

Managing ATL

Effective 训练 requires actively managing ATL to balance stimulus and 恢复:

📊 ATL Patterns

Build Weeks:ATL rises as you accumulate 训练 stress. Target ATL of 60-80 for competitive runners during hard 训练 blocks.

Recovery Weeks: ATL drops when you reduce volume. Every 3-4 weeks, let ATL fall 25-40% to consolidate adaptations.

Taper:ATL crashes during pre-race tapers (drop 50%+), revealing 体能 beneath 疲劳.

⚠️ Warning Signs

ATL > 100:Very high 疲劳. Appropriate for elite runners during peak weeks but unsustainable for most.

ATL rising 3+ weeks straight:Fatigue accumulation without 恢复. Injury risk elevated. Schedule down week.

ATL spike > 50% above average:Single week of excessive load. Monitor closely for over训练 signals.

🎯 Optimal Ranges

Maintenance: ATL matches CTL (TSB near zero). Sustainable indefinitely.

Building: ATL exceeds CTL by 10-20 points. Productive overload stimulating adaptation.

Recovery:ATL below CTL by 10-20 points. Absorbing 训练 stress, dissipating 疲劳.

ATL Response Example: Hard Week + Recovery

Starting State: CTL = 60, ATL = 58, TSB = +2 (balanced)

Hard Week: 550 TSS over 7 days (daily average = 79 TSS)

  • ATL rises rapidly: 58 → 65 → 70 → 74 → 77
  • CTL rises slowly: 60 → 61 → 62 → 63 → 64
  • TSB becomes negative: +2 → -4 → -8 → -11 → -13

Recovery Week: 300 TSS over 7 days (daily average = 43 TSS)

  • ATL drops rapidly: 77 → 72 → 67 → 62 → 58
  • CTL continues rising slightly: 64 → 65 → 65 → 66 → 66
  • TSB becomes positive: -13 → -7 → -2 → +4 → +8

Result:Hard week created overload (TSB -13). Recovery week dissipated 疲劳 while retaining 体能 gains (+6 CTL). This pattern defines effective 周期化训练.

训练压力平衡 (TSB): Form and Freshness

训练压力平衡 (TSB)represents the difference between your 体能 (CTL) and 疲劳 (ATL). This single number reveals whether you're fresh or 疲劳d, ready to race or need 恢复. TSB is the most actionable metric for day-to-day 训练 decisions.

什么是 TSB?

TSB quantifies the 体能-疲劳 relationship discovered by 锻炼 physiologists in the 1970s: your current 表现 potential equals 体能 minus 疲劳. When TSB is positive, you're fresh (low 疲劳 relative to 体能)—ideal for races. When TSB is negative, you're 疲劳d (recent 训练 stress exceeds current 体能)—normal during 训练 blocks but problematic if extreme or prolonged.

TSB Formula: CTL - ATL

The calculation is elegantly simple:

TSB = CTLyesterday - ATLyesterday

Using yesterday's values (not today's) prevents same-day 训练s from affecting TSB:

  • Positive TSB: Fitness > Fatigue. You're fresh and ready to perform.
  • Zero TSB: Fitness = Fatigue. Balanced maintenance state.
  • Negative TSB:Fatigue > Fitness. You're accumulated 训练 stress.

Interpreting TSB Values

Understanding TSB ranges enables precise 训练 and racing decisions:

TSB Range Status Interpretation Recommended Action
< -30 Over训练 Risk Extreme 疲劳. Very high injury risk. Performance declining. Immediate 恢复 required. Reduce volume 50%+ or take rest days. Consider medical consultation if symptoms persist.
-20 to -30 Optimal Training Block Productive overload. Maximizing 体能 stimulus while manageable. Continue plan but monitor closely. Watch for excessive soreness, poor sleep, or elevated resting HR.
-10 to -20 Moderate Training Load Standard 训练 accumulation. Appropriate for most 训练 weeks. Normal 训练 state. Can handle quality threshold or interval sessions with proper 恢复 between.
-10 to +15 Transition/Maintenance Balanced state with slight 疲劳 or freshness. Good equilibrium. Suitable for B/C priority races, testing 训练s, or active 恢复 weeks. Maintenance mode.
+15 to +25 Peak Race Form Fresh and fit. Optimal 表现 window for key races. A-priority races. Expect personal bests or season-best 表现s. Don't waste this window on 训练.
+25 to +35 Very Fresh Highly rested. Good for shorter, 速度-focused events. Best for 5K-10K races, time trials, track events where 速度 and power dominate over 耐力.
> +35 De训练 Too fresh. Fitness declining from extended inactivity or over-tapering. Resume 训练. Fitness eroding from lack of stimulus. Don't extend taper beyond 2-3 weeks.

TSB for Race Day

Target TSB on race morning varies by distance. Shorter races requiring 速度 need higher TSB (more freshness). Longer races requiring 耐力 tolerate lower TSB (some 疲劳 acceptable):

🎯 Target TSB by Running Distance

  • 5K Races:TSB +25 to +35 (7-10 day taper emphasizing freshness and 速度)
  • 10K Races:TSB +20 to +30 (10-12 day taper for power and 速度)
  • Half Marathon:TSB +15 to +25 (10-14 day taper balancing freshness with 耐力)
  • Marathon: TSB +10 to +20 (14-21 day taper with volume reduction but maintaining some load)
  • Ultra Marathon (50K+):TSB +5 to +15 (7-14 day taper, maintain volume but reduce intensity to preserve 耐力)

These ranges reflect racing physiology: shorter races need neuromuscular freshness (higher TSB), while ultra distances require maintained aerobic systems (moderate TSB).

周期化训练: Structured Training Progression

周期化训练is the systematic organization of 训练 into specific phases (periods) designed to produce peak 表现 at predetermined times while managing 疲劳 and preventing over训练. Instead of random 训练 or constant intensity, 周期化训练 structures load progression to maximize adaptation.

什么是 周期化训练?

周期化训练 emerged from Eastern European sports science in the 1960s when researchers discovered that planned variation in 训练 load produces superior results compared to constant 训练 stress. The fundamental principle: you cannot maintain peak 体能 indefinitely, but you can predictably build 体能 and time peaks through structured load manipulation.

For runners, 周期化训练 solves three critical problems:

  • Adaptation Plateau:Constant 训练 stress produces diminishing returns as your body adapts. 周期化训练 varies stimuli to prevent adaptation plateaus.
  • Over训练 Risk:Continuous high-intensity 训练 accumulates 疲劳 leading to injury or burnout. 周期化训练 builds 恢复 phases into the plan.
  • Race Timing:You can't race at 100% year-round. 周期化训练 peaks 体能 for goal races while accepting lower 表现 at other times.

Macrocycles, Mesocycles, Microcycles

周期化训练 operates at three timescales, each serving specific purposes:

📅 Macrocycle

Duration:16-52 weeks (season or 年度订阅 plan)

Purpose:Complete 训练 progression from 基础建设 to race peak to 恢复

Example:24-week marathon 训练 plan or full year 训练 two marathon peaks (spring + fall)

🗓️ Mesocycle

Duration:3-6 weeks (训练 phase or block)

Purpose: Target specific physiological adaptations (base, build, peak, taper)

Example:4-week 基础建设 mesocycle focusing on aerobic development

📆 Microcycle

Duration: 1 week (7 days)

Purpose:Balance 训练 stress and 恢复 within weekly structure

Example:Weekly pattern: hard Tuesday, easy Wednesday, long Saturday, 恢复 Sunday

Linear vs Non-Linear 周期化训练

Two primary 周期化训练 models dominate 耐力 训练, each with distinct characteristics and applications:

Aspect Linear 周期化训练 Non-Linear (Undulating)
Structure Sequential phases (base → build → peak → race) Varied 训练s within weeks (Monday threshold, Wednesday VO2max, Saturday 长距离跑)
Load Progression Gradually increasing volume then intensity across weeks Variable intensity day-to-day with overall volume control
Best For Single peak races (goal marathon, championship), beginners Multiple race peaks, experienced runners, maintaining 体能
Advantages Clear progression, excellent for building base, predictable peaks Prevents boredom, addresses multiple systems simultaneously, flexible
Disadvantages Risk of de训练 specific systems during single-focus phases Requires more planning, harder to execute perfectly, easy to over-train
CTL Pattern Steady rise across 训练 cycle with distinct taper Gradual rise with weekly undulations from varied intensity

周期化训练 for Different Goals

Optimal 周期化训练 structure depends on race distance, competitive level, and season structure:

  • Marathon Training:Linear 周期化训练 excels. 12-20 weeks: base phase (8-12 weeks building volume), build phase (4-6 weeks adding intensity), peak phase (2-3 weeks race simulation), taper (10-21 days). Target CTL progression: +25 to +35 points from start to peak.
  • 5K-10K Racing:Non-linear 周期化训练 maintains 速度 while building 耐力. 8-12 week cycles alternating threshold, VO2max, and tempo work within weeks. Shorter tapers (7-10 days). Target CTL: +15 to +25 points per cycle.
  • Ultra Marathon: Modified linear with emphasis on volume over intensity. Extended base phases (12-16 weeks), moderate build intensity, longer peak phase (3-4 weeks), minimal taper (5-10 days). Target CTL progression: +30 to +45 points reflecting extreme volume.
  • Multiple Race Season: Non-linear base maintenance with 3-4 week mini-peaks before A-races. Maintain CTL year-round (fluctuating ±10 points), use 2-3 week focused builds before priorities, recover 1-2 weeks between race efforts.

基础建设 Phase: The Foundation

基础建设establishes the aerobic foundation supporting all subsequent 训练. This phase prioritizes volume over intensity, developing the physiological infrastructure (mitochondria, capillaries, aerobic enzymes, musculoskeletal resilience) required to absorb later high-intensity work without injury.

什么是 基础建设?

The base phase focuses on 区间2 running—conversational 配速 aerobic 训练 that builds 耐力 capacity without excessive 疲劳. This "boring" 训练 creates adaptations impossible to achieve with intensity-focused approaches:

  • Mitochondrial Density: More cellular powerhouses producing aerobic energy
  • Capillary Networks: Increased oxygen delivery to working muscles
  • Fat Oxidation: Enhanced ability to burn fat, sparing glycogen for harder efforts
  • Tendon Strength:Collagen remodeling 力量ens connective tissue
  • 跑步经济性: Neuromuscular patterns become more efficient through repetition

How Long to Build Base?

Base phase duration depends on 训练 history, starting 体能, and goal race distance:

📊 基础建设 Duration Guidelines

  • Beginners (new to structured 训练): 12-16 weeks minimum. Build aerobic foundation before adding intensity.
  • Intermediate (1-3 years 训练):8-12 weeks. Re-establish base after off-season or 恢复 breaks.
  • Advanced (3+ years 训练):6-8 weeks. Shorter base phases since you maintain year-round aerobic 体能.
  • Post-Injury Return: 8-16 weeks depending on layoff duration. Rebuild gradually to prevent re-injury.

Marathons and ultras require longer base phases than 5K-10K 训练 due to extreme 耐力 demands.

Training During Base Phase

基础建设 emphasizes volume and frequency over intensity. The goal: accumulate time at aerobic intensities that stimulate adaptation without creating 疲劳 requiring extended 恢复.

Typical Base Week Structure:

  • Easy Runs:4-5 每周 at 区间2 配速 (conversational). 40-90 分钟 each.
  • 长距离跑:1 每周, gradually progressing from 60 分钟 to 120-180+ 分钟 depending on goal race.
  • Strides:4-6×100m at 5K 配速 after easy runs (2-3 times weekly) to maintain neuromuscular coordination.
  • Limited Intensity:One 节奏跑 every 7-10 days (optional) or occasional progression runs (finish 10-15 秒 faster than start).
  • Rest Days:1-2 每周 for beginners, 0-1 for advanced runners with high 训练 volume tolerance.

Weekly TSS Targets:300-450 for recreational runners, 450-600 for competitive, 600-800+ for advanced/elite. Build TSS gradually (increase 5-10% weekly) while monitoring 疲劳 signals.

CTL Targets for 基础建设

Base phase CTL progression should be gradual and sustainable. Rushing the base creates 疲劳 without proper aerobic adaptation:

Runner Level Starting CTL Target CTL (End of Base) Weekly Increase Duration
Beginner 15-25 35-45 +2-3 12-16 weeks
Intermediate 30-45 50-65 +3-4 8-12 weeks
Advanced 50-65 70-85 +4-5 6-10 weeks
Elite 70-90 95-115 +5-7 6-8 weeks

⚠️ 基础建设 Mistakes to Avoid

  • Running Too Hard:Most runners make base runs too fast. 区间2 should feel EASY. If you can't hold conversation, slow down.
  • Adding Intensity Too Soon: Resist urge to add intervals or tempo runs. Focus on volume. Intensity comes in build phase.
  • Increasing Volume Too Fast: Follow the 10% rule. Jumping from 40km to 60km weekly invites injury.
  • Skipping Rest Days:Adaptation occurs during 恢复, not 训练. Rest is productive 训练 time.
  • Ignoring Fatigue Signals: Persistent soreness, elevated resting HR, poor sleep = take extra rest day before injury forces it.

Build and Peak Phases

After establishing aerobic base, build and peak phaseslayer intensity onto your aerobic foundation. Build phase adds threshold and tempo work to raise your 乳酸阈值. Peak phase incorporates race-specific 训练 to prepare your body for goal event demands.

Build Phase: Adding Intensity

The build phase transitions from pure volume focus to intensity plus volume. Goal: raise your 乳酸阈值 and improve your body's ability to buffer and clear lactate while maintaining the aerobic base built in previous phase.

Build Phase Characteristics (4-6 weeks):

  • Volume: Maintain or slightly reduce from base phase (5-10% reduction acceptable)
  • Intensity:Add 1-2 quality sessions 每周 (threshold runs, tempo intervals, progressive runs)
  • Workouts:乳酸阈值 focus at 96-100% ofCRS 配速for 20-40 分钟 total work
  • TSS Distribution:70% 区间2 easy running, 20% threshold work (区间4), 10% 恢复/strides
  • Weekly TSS: Increase 5-8% weekly. Typical: 500-650 for competitive runners, 650-800+ for advanced

Sample Build Week:

  • Monday:60 min 区间2 easy (65 TSS)
  • Tuesday: 4×1 mile at threshold + warmup/cooldown (110 TSS)
  • Wednesday:45 min 区间2 恢复 (40 TSS)
  • Thursday:75 min 区间2 steady (85 TSS)
  • Friday: Rest or 30 min easy with strides (25 TSS)
  • Saturday:25min 节奏跑 + warmup/cooldown (90 TSS)
  • Sunday:120 min 长距离跑 区间2 (135 TSS)
  • Total: 550 TSS, TSB likely -15 to -25 (productive overload)

Peak Phase: Race-Specific Training

Peak phase fine-tunes race readiness by incorporating race-配速 work and race-specific demands (long runs at marathon 配速, VO2max intervals for 5K racing, terrain-specific 训练 for trail races).

Peak Phase Characteristics (2-4 weeks):

  • Specificity:Workouts mimic race demands (配速, distance, terrain, conditions)
  • Volume:Maintain or slightly reduce to manage accumulating 疲劳
  • Intensity:Mix of threshold work AND race-配速 efforts
  • Quality Over Quantity:Every 训练 has clear purpose. Eliminate "junk 英里."
  • Mental Preparation:Practice race day nutrition, pacing, gear in peak 训练s

Peak Phase Examples by Race Distance:

  • Marathon:20-mile long runs with 10-15 英里 at marathon 配速, mid-week threshold runs 8-12 英里
  • Half Marathon:15-16 mile long runs with 8-10 英里 at half marathon 配速, tempo runs 6-8 英里
  • 10K:8-12 mile long runs with 4-6 英里 at 10K 配速, threshold intervals (6×1 mile)
  • 5K:VO2max intervals (5×1000m at 5K 配速), tempo runs with surges simulating race rhythm

Managing Load in Build/Peak

Build and peak phases create highest injury risk because you're combining high volume AND high intensity. Managing 训练 load becomes critical:

⚠️ Build/Peak Load Management
  • Monitor TSB:Target TSB of -15 to -25 during peak weeks. Below -30 = high injury/over训练 risk.
  • Schedule Recovery Weeks: Every 3-4 weeks, reduce TSS by 30-40% for one week. Let TSB rise to -5 to +10.
  • Watch Resting HR:Elevated resting HR (5+ bpm above baseline) suggests inadequate 恢复. Add rest day.
  • Quality Over Quantity:Better to skip 训练 than force it while overly 疲劳d. One missed session won't hurt; injury from over-训练 derails entire 训练 cycle.
  • Respect the 48-Hour Rule:Allow 48 小时 between high-intensity sessions. Monday threshold + Wednesday intervals + Friday tempo = recipe for injury.

CTL/ATL/TSB Targets for Build/Peak Phases:

Phase CTL Target ATL Range TSB Range Status
Build Phase Rising 4-6/week 65-85 -15 to -25 Productive overload
Recovery Week Stable or +1-2 50-65 -5 to +10 Consolidating adaptations
Peak Phase Stable (highest of cycle) 70-90 -20 to -30 Maximum stimulus
Pre-Taper Week Begins slight decline 65-80 -15 to -20 Transitioning to freshness

Taper and Recovery Strategies

The taperreduces 训练 volume and intensity before goal races to eliminate accumulated 疲劳 while preserving 体能. Proper tapering is the difference between good 表现s and personal bests—research shows well-executed tapers improve 表现 2-4% on race day.

Tapering for Peak Performance

Taper physiology exploits the different time constants of CTL (42 days) and ATL (7 days). By dramatically reducing 训练 load, ATL drops rapidly (疲劳 dissipates quickly), while CTL drops slowly (体能 persists). The result: high 体能 with low 疲劳 = optimal TSB for racing.

Taper Principles:

  • Reduce Volume, Maintain Intensity:Cut mileage 50-70% but keep some intensity (short threshold efforts, race-配速 bursts) to maintain neuromuscular sharpness
  • Frequency Maintenance: Keep running most days (reduce duration, not frequency) to avoid feeling "rusty"
  • Progressive Reduction: Gradual taper over 10-21 days works better than sudden "crash taper"
  • Individual Variation: Some runners need longer tapers (masters, high-mileage trainers), others shorter (younger runners, lower weekly volume)

Taper Duration by Race Distance

Optimal taper length correlates with race distance and 训练 volume:

Race Distance Taper Duration Volume Reduction Target TSB Notes
5K 7-10 days 50-60% +25 to +35 Emphasis on freshness and 速度
10K 10-12 days 55-65% +20 to +30 Balance 速度 with short 耐力
Half Marathon 10-14 days 60-70% +15 to +25 Moderate freshness, retain 耐力
Marathon 14-21 days 60-70% +10 to +20 Longer taper, maintain some volume
Ultra (50K+) 7-14 days 50-60% +5 to +15 Shorter taper, preserve 耐力 systems

Using TSB for Taper

TSB provides objective feedback during taper, removing guesswork about whether you're fresh enough or rested too long:

Marathon Taper: TSB Progression Example

3 Weeks Before Race:CTL = 68, ATL = 85, TSB = -17 (coming off peak 训练)

Week -3: Reduce to 450 TSS (from 550)
→ CTL = 67, ATL = 72, TSB = -5 (疲劳 dropping)

Week -2: Reduce to 300 TSS
→ CTL = 65, ATL = 55, TSB = +10 (becoming fresh)

Week -1: Reduce to 200 TSS (race week)
→ CTL = 63, ATL = 45, TSB = +18 (race ready)

Race Day: TSB = +18 = optimal marathon form (fresh but not detrained)

Taper Troubleshooting:

  • TSB rising too slowly? Reduce volume more aggressively. Cut additional 10-15% from current week.
  • TSB exceeding +30?You've tapered too long or too hard. Add short 节奏跑 or race-配速 intervals to maintain sharpness.
  • Feeling "flat" during taper?Common psychological response to lower 训练 volume. Trust the process. Legs feel heavy 3-5 days out but sharp on race day.
  • Resting HR dropping?Good sign. HR typically drops 5-10 bpm during successful taper as 恢复 completes.

Post-Race Recovery

Recovery after goal races is non-negotiable. Racing creates extreme acute stress (300-400+ TSS for marathons) requiring extended 恢复 before resuming normal 训练:

⚠️ Post-Race Recovery Guidelines

  • 5K/10K:3-7 days easy running or rest before quality 训练 resumes
  • Half Marathon: 7-10 days easy running before threshold work, 10-14 days before high intensity
  • Marathon:14-21 days easy running minimum. Some coaches recommend 1 day 恢复 per race mile (26 days for marathon)
  • Ultra (50K+):21-30+ days depending on distance and terrain. Musculoskeletal 恢复 takes longer than cardiovascular

During 恢复, target TSS of 200-350/week (50-60% of normal 训练 load) until TSB rises to +15 to +25, then gradually rebuild CTL.

Avoiding Training Load Pitfalls

Understanding 训练 load concepts intellectually differs from applying them successfully. These common mistakes derail progress for runners at all levels:

Over训练 Signals

Over训练 syndrome develops when 训练 stress chronically exceeds 恢复 capacity. Early detection prevents progression to full-blown over训练 requiring months of 恢复:

  • Performance Decline: Workouts that were manageable become difficult. Paces feel harder at same HR. Race times stagnate or worsen.
  • Elevated Resting HR: Morning HR 5-10+ bpm above baseline for 3+ consecutive days.
  • Sleep Disruption: Difficulty falling asleep, frequent waking, or unrefreshing sleep despite adequate opportunity.
  • Mood Changes: Increased irritability, anxiety, depression, or loss of motivation to train.
  • Persistent Soreness:Muscles remain sore 48+ 小时 after 训练s. Legs feel "dead" on easy runs.
  • Illness Frequency: Catching colds frequently or symptoms lasting longer than usual (immune suppression).
  • TSB Warning:TSB below -30 for 7+ consecutive days with 表现 declining.

Action:Take 3-7 complete rest days. Resume 训练 at 50% of previous volume for 1-2 weeks. Rebuild gradually while monitoring symptoms.

Ramping Too Fast

The most common 训练 error: increasing 训练 load faster than your body can adapt. This manifests as:

  • CTL Jumps:Increasing CTL by 8+ points 每周 consistently. Tissues can't adapt fast enough to stress.
  • Mileage Spikes: Jumping from 50km to 70km weekly (40% increase vs 10% rule maximum).
  • Skipping Base: Adding intensity before establishing aerobic foundation. Running intervals when CTL is still low.
  • No Recovery Weeks: Building load for 5-6 weeks straight without scheduled down weeks.

Prevention:Respect CTL ramp rate limits (+2-5 points/week depending on level). Schedule 恢复 weeks every 3-4 weeks. Build base fully before adding significant intensity.

Ignoring Recovery

Training stimulus occurs during 训练s, but adaptation occurs during 恢复. Common 恢复 mistakes:

  • No Easy Days:Running all sessions at moderate-hard intensity. The "grey zone" 训练 that builds 疲劳 without quality stimulus.
  • Insufficient Sleep:Consistently getting <7 小时. Sleep is when growth hormone peaks and tissue repair occurs.
  • Ignoring Nutrition:Under-fueling 训练. Inadequate protein or carbohydrate prevents glycogen replenishment and muscle repair.
  • Life Stress Neglect:Failing to account for work stress, family stress, travel, or illness when planning 训练 load.
  • No Off Days: Running 7 days weekly when body needs 1-2 complete rest days for adaptation.

Solution:Make easy days TRULY easy (区间2 仅). Prioritize sleep (8+ 小时 for hard 训练). Take 1-2 complete rest days weekly. Reduce 训练 load during high-stress life periods.

Tracking Training Load with Run Analytics

Run Analyticsautomates every aspect of 训练 load management while maintaining complete privacy. Unlike cloud-based platforms that upload your data to external servers, Run Analytics processes everything locally on your iPhone—giving you the power of elite coaching analytics without compromising data ownership.

隐私政策-First Tracking

Your 训练 data reveals sensitive information: where you live (GPS tracks), when you're away from home (训练 timing), your 体能 level (表现 metrics), and health status (heart rate, 疲劳). Run Analytics architecture ensures this data never leaves your device:

🔒 Run Analytics 隐私政策 功能特色

  • Local Processing: All TSS, CTL, ATL, TSB calculations happen on-device using iPhone processing power
  • No Cloud Uploads:App never transmits 训练 data, GPS tracks, or metrics to external servers
  • No Accounts: No registration, login, email, or personal information required to use the app
  • Apple Health Integration:Reads 训练s from Health app (which Apple stores locally with optional end-to-end encrypted iCloud backup)
  • Complete Control: Export data in JSON, CSV, HTML, or PDF formats when YOU decide to share with coaches or backup

Automated Calculations

Run Analytics eliminates manual TSS calculation and spreadsheet tracking. The app automatically:

  • Calculates TSS: Every run processed using your 临界跑步速度as threshold reference. Accounts for 配速 variability and terrain.
  • Updates CTL Daily:42-day exponentially weighted moving average updated after each 训练. Visual charts show 体能 trends.
  • Tracks ATL:7-day exponentially weighted moving average reveals recent 疲劳 accumulation and 恢复 state.
  • Computes TSB:Form metric calculated daily showing whether you're fresh (positive TSB) or 疲劳d (negative TSB).
  • Monitors Trends:Long-term CTL progression, weekly TSS totals, and 月度订阅 load patterns visualized with intuitive charts.

Personalized Recommendations

Run Analytics doesn't just display numbers—it provides actionable guidance based on your current 训练 state:

  • CTL Ramp Warnings:Alerts when CTL increases exceed safe rates for your 体能 level, preventing "too much too soon" injuries.
  • Recovery Suggestions: Recommends rest or easy days when TSB drops below optimal ranges or resting HR elevates.
  • Taper Guidance: Suggests when to begin taper based on race date and current CTL/TSB values for optimal race day freshness.
  • Zone Updates:Prompts for CRS retesting when sufficient time has passed or 体能 changes suggest outdated zones.
  • Weekly Planning:Proposes target weekly TSS ranges based on current CTL and your selected 训练 phase (base, build, peak, 恢复).

All recommendations adapt to YOUR physiology, 训练 history, and goals—not generic cookie-cutter advice. Download Run Analytics and experience the power of personalized 训练 load management 具有完整的数据隐私保护.

Putting It All Together

Theory becomes valuable 仅 when applied consistently. These practical examples show how to integrate TSS, CTL, ATL, and TSB into daily 训练 decisions:

Sample Training Week

Runner Profile: Competitive marathoner, CTL = 65, building toward spring marathon 8 weeks away

Week 6 Before Marathon (Build Phase)

Day Workout TSS Daily Total
Monday 60 min 区间2 easy + 6×100m strides 70 70
Tuesday 15min warmup + 5×1600m at threshold (2min 恢复) + 10min cooldown 125 195
Wednesday 45 min 区间2 恢复跑 42 237
Thursday 80 min 区间2 steady run 90 327
Friday Rest day (mobility work 仅) 0 327
Saturday 10min warmup + 8 英里 at marathon 配速 + 10min cooldown 115 442
Sunday 2 小时 区间2 长距离跑 140 582

Week Summary:

  • Total Weekly TSS: 582 (8% increase from previous week's 540)
  • Starting CTL: 65 → Ending CTL: 68 (+3 points = safe progression)
  • Starting TSB: -18 → Ending TSB: -22 (productive 训练 load)
  • Next Week Plan: Reduce to 420 TSS (恢复 week) to let TSB rise to -10 before final 3-week build

月度订阅 Load Planning

12-Week Marathon Training Block: CTL Progression Strategy

  • Weeks 1-4 (Base Extension):
    • Weekly TSS: 450, 480, 500, 380 (恢复 week)
    • CTL Progression: 58 → 60 → 62 → 63 → 63
    • Focus: Volume at 区间2, one threshold session weekly
  • Weeks 5-8 (Build Phase 1):
    • Weekly TSS: 520, 550, 570, 420 (恢复 week)
    • CTL Progression: 63 → 66 → 68 → 70 → 70
    • Focus: Two quality sessions weekly (threshold + marathon 配速 work)
  • Weeks 9-11 (Peak Phase):
    • Weekly TSS: 580, 600, 580
    • CTL Progression: 70 → 73 → 75 → 75 (peak)
    • Focus: Race simulation long runs, threshold maintenance, high volume
  • Week 12 (Pre-Taper):
    • Weekly TSS: 450
    • CTL Progression: 75 → 73
    • Focus: Begin reducing volume, maintain intensity briefly
  • Weeks 13-14 (Taper + Race):
    • Weekly TSS: Week 13 = 300, Week 14 = 150 + race (~320 total)
    • CTL Progression: 73 → 70 → 68
    • TSB Progression: -20 → -10 → +5 → +15 (race day)
    • Focus: Freshness without de训练, short race-配速 efforts, confidence building

Result:+17 CTL points over 14 weeks (29% 体能 increase), arriving at marathon with TSB +15 (optimal form), ready for personal best 表现.

💡 Key Training Load Principles

  • Build CTL gradually (3-5 points weekly for most runners) through consistent 训练
  • Accept negative TSB (-15 to -25) during build phases as productive 疲劳
  • Schedule 恢复 weeks every 3-4 weeks to prevent cumulative 疲劳
  • Use TSB to guide taper timing and race readiness (target +10 to +25 depending on distance)
  • Monitor trends over single data points—one bad 训练 doesn't indicate over训练
  • Combine objective metrics (CTL/ATL/TSB) with subjective feedback (soreness, motivation, sleep quality)
  • Track 训练 stress systematically using Run Analytics for automated calculations and insights

常见问题: Training Load and 周期化训练

什么是 训练压力评分 (TSS) in running?

训练压力评分 (TSS)quantifies 训练 intensity and duration into a single number representing total 训练 stress. Calculated as (Intensity Factor²) × Duration (小时) × 100, where intensity is relative to your临界跑步速度 (CRS). One hour at threshold 配速 = 100 TSS by definition. A 60-minute easy run generates ~60-70 TSS, while a marathon race creates 300-400+ TSS. TSS enables objective comparison of different 训练s and forms the foundation for CTL/ATL/TSB calculations.

How do you calculate TSS for a run?

Calculate running TSS using the formula: TSS = (IF²) × Duration (小时) × 100, where Intensity Factor (IF) = your threshold 配速 divided by average 配速 for the run. Example: If your CRS 配速 is 4:00/km and you run 10km at 4:20/km in 43:20 分钟 (0.722 小时), then IF = 240/260 = 0.923, so TSS = (0.923²) × 0.722 × 100 = 61.5 TSS. Run Analytics automates this calculation for every run using your personalized CRS. Learn the completeTSS calculation methodology.

什么是 a good CTL for a marathoner?

Target CTL for marathon racing depends on your competitive level: Recreational marathoners: CTL 50-65; Competitive (sub-3:30 goal): CTL 70-90; Advanced (sub-3:00 goal): CTL 90-110; Elite runners:CTL 110-130+. These represent peak CTL values after 12-20 week buildups. Begin 训练 15-25 points below target, building +3-5 CTL points weekly. Higher CTL indicates greater aerobic 体能 and ability to handle marathon-specific 训练 volume (80-120 km/week for competitive runners).

What does TSB mean in 训练?

TSB (训练压力平衡)equals 体能 (CTL) minus 疲劳 (ATL), revealing whether you're fresh or 疲劳d. Positive TSB means low 疲劳 relative to 体能—ideal for racing. Negative TSB indicates accumulated 训练 stress—normal during build phases. TSB ranges: Below -30 = over训练 risk; -20 to -30 = optimal 训练 block; -10 to +15 = maintenance; +15 to +25 = peak race form; Above +35 = de训练 from excessive rest. Use TSB to guide 训练 intensity and taper timing. Target TSB +10 to +20 for marathon race day.

How fast should I build my CTL?

Safe CTL ramp rates depend on your current 体能 level:Beginners (CTL 15-35): +2-3 points/week; Intermediate (CTL 35-60): +3-5 points/week; Advanced (CTL 60-85): +5-7 points/week; Elite (CTL 85+):+5-8 points/week during build phases. These rates align with the "10% rule" for weekly mileage increases and reflect running's high impact stress. Exceeding these rates significantly increases injury risk. Schedule 恢复 weeks (reduce TSS 30-40%) every 3-4 weeks to consolidate adaptations. Monitor TSB—if consistently below -30, you're building too fast.

What TSB should I have on race day?

Optimal race day TSB varies by distance: 5K races:TSB +25 to +35 (need maximum freshness for 速度);10K: TSB +20 to +30; Half Marathon: TSB +15 to +25; Marathon:TSB +10 to +20 (need some 耐力 retention);Ultra (50K+):TSB +5 to +15 (minimal taper preserves aerobic systems). Shorter races require higher TSB because 表现 depends on neuromuscular power. Longer races tolerate lower TSB because aerobic 耐力 matters more. Begin taper 7-21 days before race (longer for marathons) to achieve target TSB range.

Is TSS accurate for running?

Yes, TSS accurately quantifies running 训练 stress when properly calculated using your individual临界跑步速度as the threshold reference. Research shows strong correlation (r > 0.85) between TSS-based 训练 load and 表现 outcomes. However, running TSS represents MORE total physical stress than cycling TSS at the same value due to impact forces and musculoskeletal loading. A runner accumulating 400 TSS/week experiences similar 训练 adaptation to a cyclist with 600-700 TSS/week. Use running-specific TSS benchmarks and account for impact stress when interpreting values. Run Analytics provides running-specific TSS calculations and recommendations.

How long does it take to build 体能 (CTL)?

Building meaningful CTL requires 8-20 weeks depending on starting 体能 and goals.Beginners:12-16 weeks to build from CTL 20 to 40 (establishing base 体能).Intermediate:12-16 weeks to build from CTL 45 to 65 (marathon-ready 体能).Advanced:12-14 weeks to build from CTL 65 to 85 (competitive racing 体能). CTL responds to consistent 训练 with safe weekly increases (+3-5 points/week). Trying to rush CTL gains leads to injury or over训练. Plan 训练 cycles allowing adequate time for gradual CTL progression. After breaks (injury, off-season), allow 8-12 weeks to rebuild previous CTL safely.

What's the difference between CTL and ATL?

CTL (慢性训练负荷)measures long-term 体能—42-day exponentially weighted average of daily TSS representing adaptations your body has made to 训练 stress.ATL (急性训练负荷)measures short-term 疲劳—7-day exponentially weighted average representing recent 训练 stress requiring 恢复. CTL changes slowly (weeks to build), while ATL changes quickly (spikes after hard weeks, drops during 恢复). The relationship between them (TSB = CTL - ATL) reveals your current 训练 state. High CTL with low ATL = fit and fresh (good for racing). Rising ATL faster than CTL = productive 训练 overload. Both metrics together provide complete picture of 体能 and 疲劳.

Can you over-train with TSS tracking?

Yes, tracking TSS/CTL/ATL/TSB doesn't prevent over训练—it provides early warning signals so you can intervene before reaching over训练 syndrome. Key warning signs: TSB below -30 for 7+ consecutive days, CTL increasing faster than safe ramp rates, elevated resting heart rate, declining 表现 despite good metrics, or persistent 疲劳. TSS metrics are tools, not rules—combine them with subjective feedback (sleep quality, motivation, soreness) and physiological markers (resting HR, HRV). If metrics suggest rest but you feel great, you might be fine. If metrics look good but you feel terrible, prioritize subjective feedback. Learn more aboutmanaging 训练 load with zones.

Does Run Analytics calculate TSS automatically?

Yes, Run Analytics automatically calculates TSS, CTL, ATL, and TSBfor every run without manual input. The app reads 训练 data from Apple Health, calculates Intensity Factor using your personalized CRS, computes TSS for each run, updates CTL (42-day average) and ATL (7-day average) daily, and displays TSB showing your current form. All processing happens locally on your iPhone—no cloud uploads, complete privacy. Visual charts show 体能 trends over weeks and months. The app also provides recommendations for 恢复 timing, taper guidance, and CTL ramp rate warnings based on your current 训练 state. Download Run Analytics for automated 训练 load management with privacy-first architecture.

How is running TSS different from cycling TSS?

Running and cycling TSS use the same IF² formula, but running TSS represents more total physical stress per TSS point: Impact Stress: Running generates 2-3× body weight ground reaction forces each stride, creating musculoskeletal stress absent in cycling. Recovery Needs:Runners need more 恢复 for same TSS—400 TSS/week in running ≈ 600-700 TSS/week in cycling for equivalent 训练 adaptation.Weekly Targets: Runners typically accumulate 300-500 TSS/week (recreational), 500-700 (competitive), 700-900+ (elite), while cyclists may exceed 800-1000+ at similar levels. Input Metric:Running uses 配速/速度, cycling uses power meters. Use running-specific benchmarks, not cycling targets when planning 训练 load.

Master Your Training Load and 周期化训练

You now understand the complete framework for 训练 load management: TSS quantifies every 训练's stress, CTL represents your long-term 体能, ATL tracks recent 疲劳, and TSB reveals your readiness to race or need to recover. 周期化训练 structures these metrics into 训练 phases that systematically build 体能 while managing 疲劳.

The difference between runners who achieve their goals and those who plateau or get injured often comes down to 训练 load management. By mastering TSS, CTL, ATL, and TSB, you gain the same data-driven insights elite coaches use to optimize 训练—precise load quantification, objective 疲劳 monitoring, and scientific taper timing.

🎯 Next Steps: Apply Training Load Management

  • Calculate Your CRS:Establish your threshold 配速 using ourfree CRS calculator—the foundation for accurate TSS calculation
  • Learn 训练区间: Understand how 训练区间relate to TSS and intensity-based 训练
  • Explore Performance Metrics:Discover how 训练 load connects toVO2max, 乳酸阈值, and 跑步经济性
  • Download Run Analytics: Automate TSS/CTL/ATL/TSB tracking with our privacy-first iOS app(7天免费试用)
  • Plan Your Season:Structure your next 训练 cycle using 周期化训练 principles from 基础建设 through race-day taper
Calculate Your CRS Now → Download Run Analytics →

Train smarter. Race faster. Recover better. Master 训练 load management with Run Analytics—where elite coaching analytics meet complete data privacy.