Performance Management Chart

CTL · ATL · TSB · TRIMP — HealthFit export

Jun 19, 2026

Fitness · CTL

—

42-day avg load

Fatigue · ATL

—

7-day avg load

Form · TSB

—

CTL minus ATL

ACWR

—

Injury risk ratio

All-Time Peak CTL

—

personal best

Update data 2.0 years loaded · Jun 20 2024 → Jun 19 2026

Range

View

Layers

CTL Fitness

ATL Fatigue

TSB Form

Performance Management Chart

CTL builds slowly over 42 days · ATL spikes over 7 days · TSB = CTL − ATL

● Peak CTL: 85 · Aug 6 2024
♥ Baby born · Dec 5 2024

TSB optimal (+5 to +25)

TSB overreaching (<−30)

Zero line

Daily Training Load

TRIMP — exponential HR-weighted load per session

Normal (<100)

Hard (100–200)

Very hard (>200)

Injury Risk · ACWR

Acute:Chronic Workload Ratio — sweet spot 0.8–1.3

Safe (0.8–1.3)

Caution (1.3–1.5)

Danger (>1.5)

Sleep

Apple Watch · Duration & stages · Bedtime — goal: in bed by 11:00 PM · 7h minimum · 7.5h target

Sleep Duration & Stages

▌ Core ▌ Deep ▌ REM - - 7h goal - - 7.5h target

Bedtime

● On time (≤11:00 PM) ● Late (11:00–midnight) ● Very late (>11:30 PM) - - 11:00 PM goal — 7-night avg

Sleep Scorecard

Last 30 nights at a glance

Mindfulness

Apple Health · Insight Timer · Apple Fitness · The Way — goal: 5 min daily

Daily Mindfulness Minutes

▌ Minutes per session - - 5 min goal

Mindfulness Scorecard

Last 30 days at a glance

Body Metrics

Weight · HRV · Blood Pressure — from Apple Health

Weight

Body mass in lbs — daily average across all scales

HRV · SDNN

Heart rate variability in ms — HRV4Training · Apple Watch daily avg

Blood Pressure

● Systolic ● Diastolic — OMRON

Body Composition & Hydration

Hume Body Pod · Waterllama — from Apple Health

Body Composition

● Body Fat % (right) - - 16% goal - - Weight lbs (left) — Lean Mass lbs (left)

Hydration & Caffeine

▌ Water oz (left) - - 100 oz goal — Caffeine mg (right)

8 oz drip coffee ≈ 95 mg · Double espresso ≈ 130 mg · Daily limit: 400 mg · Performance dose: ~260 mg 1–2 hrs pre-ride (2 espressos or a caffeine pill — not 20 oz of coffee)

Last 7 Days

Daily TRIMP — training load per session

Easy / Strength (<100) Moderate (100–129) Hard (120+) Rest

Training Analysis & Recommendations

Based on your last 90 days · Updated Jun 19, 2026

Where you are right now

Your CTL of 40 is in the target range of 48–55 — the sustainable load that supports your training without requiring volume you can't maintain alongside strength work and tennis. TSB of -1 is mildly negative — light fatigue, manageable. You can train hard today.

Your ACWR of 1.21 is comfortably in the safe zone, so injury risk is low. You have trained 18 of the last 30 days.

The real goal: VO₂ max

CTL is a training load tool, not a health outcome. The metric that predicts longevity, energy as a father, and tennis endurance better than any other is VO₂ max. A man at 53 with a VO₂ max above 45–50 ml/kg/min is in the top tier for his age group — and every 1 ml/kg/min increase meaningfully reduces cardiovascular risk.

Next step: schedule a clinical VO₂ max test to establish your real baseline (not the Apple Watch estimate). Use that number as your north star. The Friday Zone 4 interval session is your primary driver — Zone 2 base-building alone won't move VO₂ max meaningfully.

What to track instead of CTL 60

Three metrics now matter more than CTL as a goal:

VO₂ max — clinical test, then retest every 3–6 months. Target: 45–50+ ml/kg/min.
Trunk muscle mass — Hume or DEXA. The Hume scan flagged this as low; it's your most important structural fix and the primary driver of metabolic health in your 50s.
CTL range 48–55 — useful for load management and avoiding overtraining, but a secondary tool, not the goal.

VO₂ max context · age 53

Superior> 51 ml/kg/min

Target zone ← aim here45–51 ml/kg/min

Good39–44 ml/kg/min

Average31–38 ml/kg/min

Below average< 31 ml/kg/min

Apple Watch estimate is useful for trending only — not accurate for absolute values. Schedule a clinical test to establish your real baseline before optimising against this number.

Tomorrow's recommendation

🟢 Train — Moderate TSB −15 to 0

TSB of -1 is mildly negative — manageable fatigue. You can train at moderate intensity without digging a deeper hole.

CyclingRowingStrength TrainingTennis

Target TRIMP 82–112 (roughly 60–80 min at a steady effort).

This week's goals

✗

Hard Cardio (TRIMP 120+)

1/2 this week

Jun 19

✓

Strength Sessions

2/2–3 this week

Jun 14, Jun 17

Still need 1 hard cardio session this week (TRIMP 120+).

TSS ↔ TRIMP Reference — for planning TrainingPeaks rides

Ride description	Duration	Zones	TSS (TP)	≈ TRIMP
Easy endurance	1 hr	Z2	~55	50–55
Moderate ride	90 min	Z2–Z3	~85	80–90
Tempo ride	1 hr	Z3–Z4	~90	85–95
Hard day threshold ✓	75–80 min	Z3	~125	120
Hard sustained ride	2 hr	Z3	~140	130–145
Long endurance	3 hr+	Z2–Z3	~170	155–170

Rule of thumb: TSS ≈ TRIMP × 1.0–1.1 for most cycling. They track closely for steady-state efforts; TSS runs slightly higher during hard intervals because power spikes before HR catches up.

Planning a ride in TrainingPeaks? Target TSS 125–130 to reliably land TRIMP 120+ on this dashboard. A 75–80 min ride at solid Z3 effort (HR ~145–155) should get you there.

Your Zone 3 midpoint (151 bpm) ≈ 2.3 TRIMP/min. A 55-min ride entirely at that effort = TRIMP 127.