5864 activities2017-10-23 → 2026-04-164418 total hours
🏥 Recovery Prescription
Good shape — fitness is accessible
✓ Training load is well balanced — keep doing what you're doing
✓ Room to add intensity or volume if targeting a race build
MiTi 2026: 17 weeks out. BUILD PHASE: 17 weeks to MiTi — plenty of time to build and recover
📊 Your Fitness Story — In Plain English
An AI-generated narrative interpreting your fitness, fatigue, and form chart. Based on 5864 activities over 8 years.
Where You Are Right Now
Your training is well balanced right now. Fitness (CTL=50) and recent load (ATL=48) are close to equilibrium (TSB=3). You're maintaining without digging a fatigue hole — a sustainable place to train from.
Injury Risk Right Now
Your A:C ratio is 1.01 — right in the productive training zone (0.8-1.3). Your recent training load is well matched to what your body has adapted to. You can push a little harder or maintain, and you're not at elevated injury risk.
Your Injury History — Patterns from the Data
Looking back across your training history, I found 1 periods where your fitness dropped sharply — likely injuries, illness, or burnout forcing time off. Here's what they have in common:
• September 2021: CTL was 61 with ATL at 66.4 (TSB=-5.4). Over the next 30 days, fitness dropped 15.2 points to 45.8.
Pattern: 0 of 1 crashes happened when TSB was below -15. Average pre-crash CTL was 61 and average pre-crash TSB was -5. Your current TSB (3) is approaching the zone where crashes have historically happened for you.
Current Training Cycle
Your current training build started around 2025-12-26 when your CTL was 40. Over the past 111 days, you've gained 11 CTL points, bringing you to 50. At 0.7 CTL/week, this is a conservative build — plenty of room to push harder if you want to. For context, you're currently at 75% of your all-time peak CTL (67, reached on 2024-03-25).
⚠ Data Quality Note
45.4% of activities (2662 of 5864) had no heart rate data. For these, training load was estimated from your own averages by sport type (Run: —/hr, Bike: —/hr, Swim: —/hr). Wearing a HR monitor consistently would significantly improve accuracy.
📖 How to Read This Dashboard
All the jargon in this report, explained in plain English with color-coded ranges.
CTL — Chronic Training Load ("Fitness")
Think of CTL as your fitness bank account. It's a rolling 42-day average of how hard you've been training. Higher = fitter. It goes up slowly when you train consistently and drops slowly when you rest.
ATL reflects how hard the last 7 days have been. It moves fast. When ATL is much higher than CTL, your body is absorbing more stress than it's adapted to.