The Performance Management Chart Explained
If you’ve ever opened TrainingPeaks, Today’s Plan, or a similar coaching platform, you’ve likely seen the Performance Management Chart (PMC) — a graph tracking three interrelated metrics: ATL, CTL, and TSB. Together, these three numbers give you the most complete picture available of your current fitness, fatigue, and readiness to perform.
Understanding them transforms how you plan training, manage race preparation, and interpret your performance day to day.
ATL — Acute Training Load (Fatigue)
ATL represents your short-term training load, calculated as a 7-day exponentially weighted rolling average of your daily Training Stress Score (TSS). In plain terms: it’s how tired you are right now based on recent training.
ATL rises quickly when you train hard and drops quickly when you rest. A heavy training week (high TSS days) spikes ATL. A rest day or easy week brings it down rapidly. On the Performance Management Chart, ATL is typically shown as a pink or red line.
Typical ATL values: 30–50 for light training weeks, 60–80 for moderate training weeks, 90–120+ during peak training blocks or stage races.
CTL — Chronic Training Load (Fitness)
CTL represents your long-term training load, calculated as a 42-day exponentially weighted rolling average of daily TSS. It reflects the fitness you’ve built through consistent training over the past 6 weeks and beyond.
CTL rises slowly with consistent training and drops slowly when you reduce volume. Building CTL takes months of patient, progressive work. Losing CTL (detraining) happens faster than building it but slower than ATL changes. CTL is typically shown as a blue line on the PMC.
Typical CTL values: 30–50 for recreational cyclists, 60–80 for serious amateurs, 80–120 for advanced racers, 120–150+ for elite cyclists during peak season.
TSB — Training Stress Balance (Form)
TSB = CTL − ATL. This is the most actionable metric of the three, often called your “form” number. It represents the balance between your fitness (CTL) and your current fatigue (ATL).
| TSB Value | State | Meaning |
|---|---|---|
| More negative than −30 | Very fatigued | Overreaching risk, reduce load |
| −10 to −30 | Training / building | Normal training state, accumulating fitness |
| −10 to 0 | Transition | Moderate fatigue, good for hard training |
| 0 to +10 | Fresh | Well recovered, ready to train or race |
| +10 to +25 | Peak form | Optimal race readiness |
| Greater than +25 | Derained | Too much rest, fitness starting to decline |
How to Use ATL, CTL, and TSB in Practice
Building a Training Block
During a build phase, you want CTL rising steadily (2–5 TSS points per week is sustainable) while TSB stays moderately negative (−10 to −25). This means you’re accumulating fitness while managing fatigue appropriately.
Race Preparation (Tapering)
Begin your taper 10–21 days before your A-priority event. Reduce volume to let ATL drop faster than CTL. TSB rises toward your target range of +10 to +25 for race day. The goal is to arrive at the start line with maximum fitness (high CTL) and minimal fatigue (low ATL).
Post-Race Recovery
After a hard race, ATL spikes and TSB goes deeply negative. Allow ATL to drop back toward baseline before resuming hard training. The harder the event, the longer the recovery before quality training resumes.
Frequently Asked Questions
Do I need TrainingPeaks to track ATL, CTL, and TSB?
TrainingPeaks is the most popular platform for PMC tracking, and the free version shows a limited view. Intervals.icu is a free alternative that provides full PMC functionality with Strava integration and is used by thousands of cyclists worldwide.
What happens to my CTL during the off-season?
CTL declines during reduced off-season training — typically losing 5–10 TSS points per week without training. Most coaches aim to maintain a CTL of 40–60 through the off-season rather than dropping to zero, making early season rebuilding faster.
Is a high CTL always good?
A high CTL indicates a large accumulated training load, which generally correlates with fitness. But CTL alone doesn’t guarantee performance — you also need TSB in the right range for your fitness to express itself in competition.