1367 activities2023-04-14 → 2026-04-141540 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 1367 activities over 3 years.
Where You Are Right Now
Your training is well balanced right now. Fitness (CTL=47) and recent load (ATL=43) are close to equilibrium (TSB=4). You're maintaining without digging a fatigue hole — a sustainable place to train from.
Injury Risk Right Now
Your A:C ratio is 1.00 — 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.
Current Training Cycle
Your current training build started around 2026-01-30 when your CTL was 39. Over the past 74 days, you've gained 8 CTL points, bringing you to 47. At 0.8 CTL/week, this is a conservative build — plenty of room to push harder if you want to. For context, you're currently at 91% of your all-time peak CTL (52, reached on 2025-09-03).
⚠ Data Quality Note
46.5% of activities (636 of 1367) had no heart rate data. For these, training load was estimated from your own averages by sport type (Run: 89/hr, Bike: 26.2/hr, Swim: 46.2/hr). Indoor trainer rides without a chest strap are the main gap — wearing a HR monitor on Zwift 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. It takes weeks of steady work to build and doesn't vanish overnight.
ATL is like your credit card bill — it reflects how hard the last 7 days have been. It moves fast: one big training week spikes it, a few rest days drop it. When ATL is much higher than CTL, your body is absorbing more stress than it's adapted to.
TSB = CTL minus ATL. It tells you whether you're fresh or buried. Negative means your recent training is heavier than your body has adapted to. Positive means you're rested. The sweet spot for race day is slightly positive (+5 to +15) — fit but fresh. Deep negative (below -20) means you're digging a fatigue hole.
Below -25 = danger zone ✘-25 to -10 = tired but building ⚠-10 to +5 = balanced ✔+5 to +15 = race-ready ★Above +20 = losing fitness (too much rest) ✘
A:C Ratio — Acute:Chronic Workload Ratio ("Injury Risk")
This compares your recent training (last 7 days) to your long-term average (last 28 days). A ratio of 1.0 means you're training at exactly your usual level. Above 1.0 means you've ramped up. Research shows injury risk climbs steeply above 1.3 and becomes serious above 1.5. Below 0.8 means you're detraining.
The highest CTL you've ever reached. Useful as a ceiling reference — it shows what your body has been capable of sustaining in the past. Getting close to your peak CTL means you're approaching your personal best fitness. Exceeding it means you're in uncharted territory (exciting but watch the A:C ratio).
Lifetime Training Eras
Annual average fitness (CTL), peak fitness, run volume, and average pace across your entire Strava history. Vertical line marks 2023 (knee surgery).
Year
Hours
Avg CTL
Peak CTL
Run Mi
Bike Mi
Avg Pace
2023
353
35.2
51.8
497
2964
9.9 min/mi
2024
491
40.4
50.4
663
4501
9.7 min/mi
2025
552
41.9
52.2
684
4324
9.8 min/mi
2026 YTD→FY
154 → 530
44
49.5
226 → 779
990 → 3408
9.9 min/mi
YTD→FY: actual year-to-date numbers projected to full-year pace based on days elapsed