TRAINING LOAD

Endurance training:Running

Trainingload.ai is an independent endurance training analysis platform—from analyzing every workout and building plans, to daily and weekly reviews that connect load, execution, and what comes next.

Works with
Strava& more...
Today's suggestion · Jun 3 · Wednesday

Keep the tempo run. If fatigue climbs after warm-up, cap intensity and protect tomorrow's aerobic volume.

1 workoutTSB -4Recent activityAsk coach
Current plan
Target load5

Marathon Base Block

Week 5 / 12Aerobic volume with one quality session
View current plan
This week load
248
Last week load
231
Change vs last week
+17
Load

Summary

Key training signals that shape today's next step.

PMC
Load
CTL 72 · ATL 76 · TSB -4
Power
FTP
FTP 286W · CP 302W
Speed
Pace
TP 4:18/km · CS 4:05/km
Heart Rate
BPM
Resting 48 bpm · Max 188 bpm

Today's execution

｜ Jun 3 · Wednesday · 1 workout

Open today
1
Tempo run
Planned
Run52 min3 x 8 min steady-hard
Waiting for completed activity
1
session

Current state

Fatigue
76ATL
76%
Fitness
72CTL
72%
Form
-4TSB
VO2 Max
54ml/kg/min
Excellent
Training Strain
684

Load metric

Suggested Rest
1days

To Reach TSB=0

Health
Resting heart rate48 bpm
Max heart rate188 bpm

Recent activities

Aerobic run
06-02 07:42
11.8 km · 62 min
Reviewed
Endurance ride
06-01 18:20
54.2 km · 126 min
Synced
Pool technique
05-31 06:55
2.0 km · 45 min
Reviewed
Metrics and thresholds

Key training signals in one place.

Power, heart rate, pace, and load—organized for every workout analysis and your next decision.

Power zones

Analyze time in power zones from Functional Threshold Power® (FTP), Critical Power (CP), or custom ranges.

Heart rate zones

Use maximum heart rate, lactate threshold heart rate (LTHR), resting heart rate, and model-based zones.

Pace zones

Turn threshold pace and race context into run intensity zones.

Custom zones

Edit zone ranges when your model or sport needs different bands.

Auto threshold updates

Detect new Functional Threshold Power® (FTP), Critical Power (CP), VDOT, and threshold signals from activities.

Threshold history

Keep Functional Threshold Power® (FTP), Critical Power (CP), pace, heart rate, and VO₂max changes traceable.

Performance Management Chart (PMC)

Use chronic training load (CTL), acute training load (ATL), and training stress balance (TSB) to understand fitness, fatigue, and form.

VO₂max

Track aerobic capacity beside load, pace, and recent execution.

Functional Threshold Power® (FTP)

Use Functional Threshold Power® (FTP) for zones, Intensity Factor® (IF), Normalized Power® (NP), and load.

Critical Power (CP)

Estimate Critical Power (CP) and model efforts across the power-duration curve.

VDOT running score

Connect running performance to pace targets and race context.

Max Mean Power (MMP) / Power-Duration Curve (PDC)

Read maximum mean power and power-duration curve changes.

Normalized Power® (NP) / xPower

Quantify uneven efforts with normalized and Skiba-style power.

Intensity Factor® (IF) / Relative Intensity (RI)

Compare workout intensity against Functional Threshold Power® (FTP) or Critical Power (CP)-based thresholds.

Training Stress Score® (TSS) / BikeScore

Turn duration and intensity into comparable training stress.

Variability Index (VI)

Measure how smooth or stochastic the power output was.

W/kg

Track power-to-weight ratio for climbing and performance context.

Efficiency Factor (EF)

Use efficiency factor to compare power output against heart rate.

Pw:Hr decoupling

Spot aerobic drift when heart rate rises for the same output.

Zone distribution

See how much work landed in each power, heart-rate, or pace zone.

Product structure

Four pages for the training loop.

Ask, schedule, execute, and review without losing context.

Chat

Ask before changing the plan.

Use recent training, load, and fatigue context before you adjust.

I feel tired this week. Should we adjust Thursday tempo?

Keep the training intent, but make Thursday a shorter steady run. That protects Saturday long run while the block keeps moving.

Thursday workout adjustment

Fatigue is elevated this week. Reduce Thursday stress while keeping aerobic rhythm.

Before
Tempo run
Week 5 · Day 4
work 3x10m pace Z4
After
Steady run
Week 5 · Day 4
work 35m pace Z2
Changes
text：work 3x10m pace Z4 → work 35m pace Z2
Ask: if Friday feels good, can we bring intensity back?
Thinking
Calendar

See the week clearly.

Planned workouts and completed activities stay in one timeline.

Month overview
Sun
Mon
Tue
Wed
Thu
Fri
Sat
06/17
Wednesday
Load
88
Activity
1
Training block
2 planned sessions
Plan progress
Sessions
5
vs previous block up
TSS
312
vs previous block up
Distance
56.8 km
vs previous block up
Duration
226 min
vs previous block up
Plan

Keep the block on track.

Current cycle, weekly target, and upcoming work stay visible.

View plan page
Current cycle
Remaining7 weeks

Marathon base block

Week 5 / 12 · ACTIVE36 sessions

Cycle progress

W1
3/3
W2
3/3
W3
3/3
W4
3/3
W5
2/4
Current
W6
0/3
W7
0/3
W8
0/3

This week load

W5
Planned sessions
3
M06/01
1/1
T06/02
0/0
W06/03
1/1
T06/04
0/0
F06/05
0/0
S06/06
0/1
S06/07
0/0

Week sessions

Mon
06/01

Easy run 45 min

RUN · Z2 45 min
Planned loadTSS 42
Linked · Sun easy run
Done
W5 D1
Wed
06/03

Steady run 35 min

RUN · steady aerobic
Planned loadTSS 88
No linked activity
Today
W5 D3
Sat
06/06

Long run 90 min

RUN · long endurance
Planned loadTSS 116
No linked activity
Planned
W5 D6
Overview

Review the training state.

Fitness status and trend charts stay together for quick review.

All sports
VO2max
54ml/kg/min
Excellent
Fatigue
76ATL
High
Fitness
72CTL
Stable
Form
-4TSB
Trainable

Overview

Recent 30 days

Training Stress
30d
Fitness
30d
Fatigue
30d
Form
30d
Data sources

Works with the Platforms You Already Use

Connect Strava, Polar, or Intervals.icu today—or upload workout files directly. SUUNTO, COROS, and Wahoo sync, plus Garmin data import, are launching soon.

  • Strava
  • intervals.icu

Coming soon

  • Garmin
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