Click for a larger, readable version.
This chart is based on the WKO application's "training stress score" (TSS), which is assigned based on actual power-based work. A score of 100 equals spending one hour at threshold (maximum steady-state pace). My long-distance rides are often 200 TSS (for 4hrs+), while 90-min intense rides (which include warm up/down time) usually come in around 100. Commuting both ways works out to 15 TSS, even with 50 minutes on the bike.
The chart shows three key trends:
- ATL (in red) - short-term workload
- CTL (in blue) - long-term workload (equated to "fitness")
- TSB (in yellow) - difference between short-term and long-term load (equated to "fatigue" or "form")
While true TSS can't be calculated without a power meter, I think I have a feel for the scoring and went ahead and estimated for my early-year training. Here's a view starting Feb 1:
A more standard way to look at this is in time and mileage:
This helps to remind me that my training really only started this February. I was riding "regularly" from mid-2007 on, but the commitment was even wimpier than what I posted for early February 08. I was lucky to do 2-3 hours a week back then, riding most but not all weekend days.
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