Training Load & Recovery Calculator
Calculate your Acute Training Load (ATL), Chronic Training Load (CTL), Training Stress Balance (TSB), and estimated recovery time using the Banister impulse-response model.
Formulas Used
1. Session Load (sRPE TRIMP):
TRIMP = RPE × Duration (min) — Foster et al. (2001) session-RPE method.
2. Acute Training Load (ATL) — short-term fatigue:
ATLtoday = ATLprev × e−1/τATL + TRIMP × (1 − e−1/τATL)
Default τATL = 7 days.
3. Chronic Training Load (CTL) — long-term fitness:
CTLtoday = CTLprev × e−1/τCTL + TRIMP × (1 − e−1/τCTL)
Default τCTL = 42 days.
4. Training Stress Balance (TSB):
TSB = CTL − ATL
Positive = fresh/recovered; Negative = fatigued.
5. ATL:CTL Ratio:
Ratio = ATL / CTL — Values >1.5 indicate high overreaching risk.
6. Recovery Score (composite 0–100):
Score = (TSB_score × 0.40) + (Sleep_score × 0.30) + (Soreness_score × 0.20) + (HR_score × 0.10)
TSB mapped: TSB ≥ +20 → 100, TSB ≤ −40 → 0.
7. Estimated Recovery Time:
Hours = clamp(24 × (1 − Score/100) × 4, 4, 96)
Assumptions & References
- Based on the Banister Impulse-Response Model (Banister et al., 1975) adapted for sRPE load quantification.
- sRPE method: Foster C. et al. (2001). "A new approach to monitoring exercise training." Journal of Strength and Conditioning Research, 15(1), 109–115.
- TSB zones: >+25 (detraining risk), +5 to +25 (peak performance), −10 to +5 (productive training), −30 to −10 (overreaching), <−30 (overtraining risk).