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Tuesday, April 06, 2010 

The TRIMP Studio lets you analyse your training and your planned training in terms of Training Load.

Put simply, Training Load is split into 2 effects:

- over a long time period, training makes you fitter
- over a short time period, training makes you more tired

These 2 effects are "estimated" using 2 metrics:

- CTL - Chronic Training Load - is a measurement at the long term effect of training
- ATL - Acute Training Load - is a measurement at the short term effect of training

So CTL is "Fitness"
And ATL is "Tiredness"

Calculation
In RunSaturday's TRIMP Studio, both CTL and ATL are calculated on a day by day basis, each using a parameter which is the constant value of that particular Training Load.

For example, if your CTL constant is 50 and your ATL constant is 10, then this means:

- if you start a day with your CTL and ATL at 10
- and during that day you do activity with a total TRaining IMPulse value of 15
- then at the start of the following day,
-- your CTL will be 10 + (15 - 10)/50 = 10.1 - you will be 0.1 fitter
-- your ATL will be 10 + (15 - 10)/10 = 10.5 - you will be 0.5 more tired

or:

- if you start a day with your CTL and ATL at 10
- and during that day you do no activity (so TRaining IMPulse value of 0)
- then at the start of the following day,
-- your CTL will be 10 + (0 - 10)/50 = 9.8 - you will be 0.2 less fit
-- your ATL will be 10 + (0 - 10)/10 = 9 - you will be 1.0 less tired

From this you can see, that:
- your CTL changes much slower than your ATL
- which is the same thing as saying that your fitness changes much slower than your tiredness.

How do you choose the values for your CTL and ATL parameters? Well, it depends a lot on your genetics and your experience. As a rough guide, something like 50 and 10 are quite good starting places to experiment. After some time:
- if you discover that your body loses fitness quickly, then you might want to think about using a CTL value lower than 50
- if you discover your body recovers from tiredness more slowly than other people, then maybe use an ATL higher than 10.

Planning your training
When you look at your training plan, then in general you might want to think about things like:

- aim to build your fitness (CTL) steadily and slowly
- you don't want any TRIMP spikes which are much, much higher than your current fitness (CTL)
- you might want to occasionaly take "step back" weeks where you do less activity - trying to reduce your tiredness (ATL) while not costing you any long term fitness (CTL)
- as you approach a race, you might want to taper - this is where you reduce your training, again losing a lot of tiredness (ATL) while not losing any of that fitness (CTL)
- there are a whole load of other factors not related to CTL and ATL - e.g. things like technique and speed!

One additional number that can help is a number called Training Stress Balance - TSB. This is simply the difference between CTL and ATL:
- when TSB is negative, then it means that you are still growing your fitness - you are more tired than you are fit.
- when TSB is positive, then it should mean you are bursting with energy - your fitness is much bigger than your tiredness.

Important
Please remember that this is only a guide - listen to your body, your coach and your friends too! There is no point in having a superb CTL but a bad injury!

If you want to know more about this, then please ask on the Talk page, read a book or two, and think about getting advice from a coach.

I'm no expert at this - I think some of *you* are much more knowledgeable on this than me! Definitely ask people, including on the Talk page. Also, remember that there are many different valid approaches to training - it's not one size fits all. So please treat the TRIMP/TCL/ACL/TSB models with suspicion. It does provide a tool to help you train - but you are smarter than it - it is your servant, not your master.

One final note - for power cyclists
Some people will talk about TSB in terms of Power measurements from cycling - this is a valid but different metric to TSB calculated from TRIMP/ATL/CTL.

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By TrackBack on   Tuesday, October 08, 2013

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By TrackBack on   Tuesday, October 08, 2013

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By TrackBack on   Wednesday, October 09, 2013

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I've always had internet explorer and I never used anything else. What can google chrome and firefox do that internet explorer cant?.
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By TrackBack on   Wednesday, October 09, 2013

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I'm going to do a presentation about thebillboard website . I need some informations about how is started ? and if there is a story behind its starting , and I need to know why it's important for the media's life ? Alos, what does it do ?.
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By TrackBack on   Thursday, October 10, 2013

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How to embed a music playlist in my wordpress blog?
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By TrackBack on   Thursday, October 10, 2013

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What are some really good poetry blogs or websites to post journal entries?
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By TrackBack on   Friday, October 11, 2013

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How do you start your own website to advertise your new business?
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By TrackBack on   Saturday, October 12, 2013

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By TrackBack on   Saturday, October 12, 2013

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Should I submit a writing portfolio to Columbia University if I plan on being a creative writing major?
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By TrackBack on   Saturday, October 12, 2013

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By TrackBack on   Saturday, October 12, 2013

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How can I make firefox to prompt me for what to do with a file instead of automatically downloading?
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By TrackBack on   Saturday, October 12, 2013

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I use firefox and some nights at 12:00 exactly or 12:30 exactly, firefox stops working and does not load a page. The internet connection is perfectly fine though because it says excellent. I am connected to a home router and the signal strength is always excellent. I do not know why this happens at exactly 12:00 or 12:30 on my desktop time but it's a pain. I've tried "ping"ing and everything looks fine..
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By TrackBack on   Sunday, October 13, 2013

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How can I use blogging to increase traffic on my website?
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By TrackBack on   Sunday, October 13, 2013

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I had two computers both connected to a wireless router. Yesterday I connected a third computer to the network and, although the connection goes through for this new computer, one of the original computers now says "Limited or no connectivity" and cannot connect to the Internet. Is it possible that the new computer is using up too much bandwidth and is therefore preventing the other computer from accessing the Internet?.
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By TrackBack on   Sunday, October 13, 2013

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I wanna write stuuf like journals or bloggs, but not saying who I really am. Is there any website where I can do this? Websites for blogging or writing journals and get to post them online?.
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By TrackBack on   Sunday, October 13, 2013

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By TrackBack on   Monday, October 14, 2013

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I'm only 15, but i'm trying to raise money to go on a expensive trip next year. I am planning on getting a summer job, but it usually only pays minimum wage. I just want other people's opinions on whether its safe and a good idea to become a blogger to get money. thanks!.
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By TrackBack on   Monday, October 14, 2013

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I have a Blogger blog that is hooked up to my personal website. The actual blog is linked off of the homepage. I would like to know if there's a widget or something that I can put on my website's homepage that will show my latest blog posts. Not the whole post, but maybe just the headline and a link to go to my blog..
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By TrackBack on   Monday, October 14, 2013

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How can I copyright all original content current and future on my website?
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By TrackBack on   Monday, October 14, 2013

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How to start a blog. Kindly suggest books on the subject?
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By TrackBack on   Monday, October 14, 2013

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By TrackBack on   Tuesday, October 15, 2013

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I need as much suggestions as possible. The more the better. I haven't had the chance to sit and really go over the process. Again, looking for some answers where I can start blogging immediately..
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