FREE - THE 2025 CYCLING FITNESS - TSS CTL PLANNING WORKSHEET

Take control of your cycling fitness with this free downloadable Excel worksheet! Perfect for self-coached cyclists, this tool allows you to plan your fitness (CTL) throughout your training season or in preparation for a special event.

Features include:

• Structured Periodization: Pre-designed blocks for a 12-week Base phase, an 8-week Build phase, and a 1-week Taper. Fully customizable to suit your specific training needs.
• Custom Inputs: Enter your starting fitness and fatigue levels, and easily update your daily planned Intensity Factor (IF) and session duration in the designated columns. The worksheet automatically calculates your training load (TSS), providing a more accurate reflection of your training goals.
• Rest Days: Simply enter '0' for your rest days, and let the worksheet handle the rest.
• Dynamic Calculations: Automatically estimates your Fitness, Fatigue, and Form (color-coded to match Intervals.icu's scheme) for each day, giving you a clear picture of your training load.
• Weekly Analysis: The worksheet provides weekly Load and Ramp Rate calculations to help you balance stress and recovery.

Get ahead in your training and hit your peak performance with this intuitive tool!