CTL around 125 - 130 on 18 - 20 hours a week cycling
CTL of 100 means you need to average 100TSS per day.
Considering need to recover from higher intensity rides, you’d need at least ~12h a week to reach this.
Ex: 10h/wk mid to high z2, 2x90min SS is ~CTL of 100, and works out to 13h/wk.
Mmmm. I thought It was a weighted average 
1 Like
Yes, it is exponentially weighted
CTLtoday = CTLyesterday + (TSStoday - CTLyesterday)(1/CTL time constant)
1 Like
To peak in the 130’s, I was doing 15-20 hours/wk and then a big overload week of 25+ before tapering down for about a month before my target events.
1 Like
Yes. More recent efforts are weighted more than less recent ones.
But that still means that to reach a CTL of 100, you need to be doing 100 TSS/d.
CTL is literally just your average recent daily TSS.
If you started from doing nothing, then started riding 100 TSS per day, every day, your CTL would rapidly rise, then start to slow/plateau over the next few weeks until 6 weeks after you started, when it would reach 100 exactly, and then stay there as long as you continued to do 100 TSS/d.
2 Likes
Which is kind of what I usually do to bump my training load up to a season target. With the tiny addition what I regularly update my FTP in between, so while daily TSS are constant, energy expenditure keeps raising.
Down at 78 at the moment, in my off season. Just getting back into training after a few weeks of just having fun.
How low are you guys letting your CTL go in this offseason?
I got into the low 70’s in September, up slightly since then. And probably should be higher with a good bit of hiking and rowing that doesn’t reflect in the number but certainly adds some stress.
1 Like
From a high of 135, I got down to 89. Now mostly maintaining +/- 90 until Base training starts in a few weeks. Then aiming for 150 next June.
2 Likes
Went down to 37 this summer as part of my extended off season.
Comes back fast though - ramped up from 40 to 77 in about 8weeks of base now and sitting near all time bests for power output.
1 Like
Currently at 27. I don’t seem to be able to get it much higher than 30?
You’d need to increase time spent riding.
If you wanted to get it up to 50 for example, you’d need to be riding for roughly 6-8h/wk.
1 Like
Whenever my ctl goes down and I am supposed to be “fresh” or even im the “transition” zone I feel tired and my legs feel like spaghetti. I just feel so much better when I am in the green zone…
1 Like
A lowly 49 at the moment
29 weeks from A race though so plenty of time 
When are you guys starting full hours training ?
Nov 18th starts Base
1 Like
I started this week, but I had an injury and missed all of September and most of October so I was plenty rested and motivated to get moving again for real.
1 Like