训练负荷与表现管理

量化压力、追踪体能、优化表现

了解训练负荷

训练负荷量化回答了关键问题：那次训练有多难？不仅仅是距离或时间，而是施加在您身体上的真实生理压力。

由 Andrew Coggan 博士开发的训练压力评分（TSS）系统，提供了一种标准化方法，将训练强度和持续时间量化为一个数字。对于游泳，我们使用游泳训练压力评分（sTSS），并进行了关键修改以考虑水的独特阻力特性。

TSS 标准

在您的功能阈值配速（CSS）下一小时 = 100 TSS

这种标准化允许跨训练、周和训练周期进行比较。30 分钟阈值游泳 = ~50 TSS。2 小时阈值游泳 = ~200 TSS。

游泳训练压力评分（sTSS）

公式

sTSS = (IF³) × 持续时间（小时）× 100

其中强度因子（IF）为：

IF = NSS / FTP

标准化游泳速度（NSS）为：

NSS = 总距离 / 总时间（米/分钟）

⚡ 立方因子（IF³）

关键创新：游泳使用 IF³，而自行车/跑步使用 IF²。这反映了水的物理特性——阻力随速度指数级增加。

在水中快 10% 需要约 33% 更多的功率。立方因子准确地权衡了这种增加的生理成本。

实例计算

游泳者资料：

  • CSS：1:33/100 米 = 93 秒/100 米
  • FTP：64.5 米/分钟（100 米 / 1.55 分钟）

训练数据：

  • 总距离：3000 米
  • 移动时间：55:00（3300 秒）
  • 休息时间：10:00（不计算）

步骤 1：计算 NSS

NSS = 3000 米 / 55 分钟
NSS = 54.5 米/分钟

步骤 2：计算 IF

IF = 54.5 / 64.5
IF = 0.845

步骤 3：计算 sTSS

sTSS = (0.845³) × (55/60) × 100
sTSS = 0.603 × 0.917 × 100
sTSS = 55.3

sTSS 强度指南

sTSS 范围 强度级别 描述 示例训练
< 50 轻松恢复 轻松游泳、技术重点、主动休息 30-45 分钟恢复游泳、技术练习组
50-100 中等训练 典型的每日训练量 60-90 分钟有氧耐力、混合区间
100-200 艰苦训练 包含阈值/VO₂ 训练的高质量课程 90-120 分钟包含 CSS 间歇、比赛配速组
200-300 非常艰苦 比赛模拟、非常高强度的训练块 2-3 小时训练、计时测试、最大努力组
> 300 极限 比赛日、超长距离项目 比赛、铁人三项游泳、马拉松游泳

📊 按水平划分的每周 TSS 目标

  • 初学者：200-400 TSS/周
  • 中级：400-700 TSS/周
  • 高级/精英：700-1000+ TSS/周

这些累积到您的慢性训练负荷（CTL）。

表现管理图表（PMC）

PMC 可视化三个相互关联的指标，讲述您训练的完整故事：体能、疲劳和状态。

📈

CTL - 慢性训练负荷

您的体能

每日 TSS 的 42 天指数加权平均。代表长期有氧体能和训练适应。

今日 CTL = 昨日 CTL + (今日 TSS - 昨日 CTL) × (1/42)
⚡

ATL - 急性训练负荷

您的疲劳

每日 TSS 的 7 天指数加权平均。捕捉最近的训练压力和累积的疲劳。

今日 ATL = 昨日 ATL + (今日 TSS - 昨日 ATL) × (1/7)
🎯

TSB - 训练压力平衡

您的状态

昨日体能和疲劳之间的差异。指示表现准备状态或需要休息。

TSB = 昨日 CTL - 昨日 ATL

了解 CTL：您的体能指标

CTL 代表什么

CTL 量化您的身体在过去 6 周内适应的训练负荷。更高的 CTL 意味着：

  • 更大的有氧能力和耐力
  • 处理更多训练量的能力
  • Improved muscular and metabolic adaptations
  • Higher sustainable performance

Time Constant: 42 Days

CTL has a half-life of ~14.7 days. After 42 days, approximately 36.8% (1/e) of a single workout's impact remains.

This slow decay means fitness builds gradually but also fades slowly—protecting against detraining during short breaks.

Typical CTL Values

Beginners:
20-40 CTL

Building base fitness, 3-4 swims/week

Intermediate:
40-70 CTL

Consistent training, 4-5 swims/week

Advanced:
70-100 CTL

High volume, 5-6 swims/week, doubles

Elite:
100-150+ CTL

Professional training load, 8-12 sessions/week

⚠️ CTL Ramp Rate Limits
  • Beginners: +3-5 CTL per week
  • Intermediate: +5-7 CTL per week
  • Advanced: +7-10 CTL per week

Exceeding these rates significantly increases injury and burnout risk.

Understanding ATL: Your Fatigue Metric

ATL tracks short-term training stress—the fatigue accumulated in the past week. It rises quickly after hard training and drops quickly during rest.

ATL Dynamics

  • Fast Response: 7-day time constant (half-life ~2.4 days)
  • Spiky Pattern: Jumps after hard sessions, drops during recovery
  • Recovery Indicator: Falling ATL = dissipating fatigue
  • Overtraining Warning: Chronically elevated ATL suggests inadequate recovery

🔬 The Fitness-Fatigue Model

Every training session produces two effects:

  1. Fitness stimulus (slow-building, long-lasting)
  2. Fatigue (fast-building, fast-dissipating)

Performance = Fitness - Fatigue. The PMC visualizes this model, enabling scientific training periodization.

At Steady State

When training load is consistent week-to-week, CTL and ATL converge:

Example: 500 TSS/week consistently

Daily TSS ≈ 71
CTL approaches ~71
ATL approaches ~71
TSB approaches 0

Interpretation: Fitness and fatigue are balanced. No accumulating deficit or surplus.

During Build Phases

When increasing training load:

ATL rises faster than CTL due to shorter time constant. TSB becomes negative (fatigue > fitness). This is normal and productive—you're applying overload to stimulate adaptation.

During Taper

When reducing training load:

ATL drops faster than CTL. TSB becomes positive (fitness > fatigue). This is the goal—arrive at race day fresh while retaining fitness.

Understanding TSB: Your Form/Readiness Metric

TSB is the difference between yesterday's fitness (CTL) and yesterday's fatigue (ATL). It indicates whether you're fresh or fatigued, ready to race or in need of recovery.

TSB Interpretation Guide

TSB Range Status Interpretation Recommended Action
< -30 Overload Risk Extreme fatigue. Potential overtraining. Immediate recovery needed. Reduce volume 50%+.
-20 to -30 Optimal Training Block Productive overload. Building fitness. Continue plan. Monitor for signs of excessive fatigue.
-10 to -20 Moderate Load Standard training accumulation. Normal training. Can handle quality sessions.
-10 to +15 Transition/Maintenance Balanced state. Light fatigue or freshness. Good for B/C races, testing, or recovery weeks.
+15 to +25 Peak Race Form Fresh and fit. Optimal performance window. A-priority races. Expected peak performance.
+25 to +35 Very Fresh Highly rested. Good for sprints. Short races, time trials, very rested state.
> +35 Detraining Losing fitness from inactivity. Resume training. Fitness declining from extended rest.

🎯 Target TSB by Race Distance

  • Sprint/Olympic Triathlon: TSB +15 to +25 (7-10 day taper)
  • Half Ironman (70.3): TSB +20 to +30 (10-14 day taper)
  • Full Ironman: TSB +15 to +25 (14-21 day taper)
  • Pool Swimming Events: TSB +15 to +25 (7-14 day taper depending on event)

PMC Example: Training Block → Taper → Race

8-Week Training Cycle

Weeks 1-5: Building Phase

  • Weekly TSS: 400 → 450 → 500 → 550 → 550
  • CTL: Gradually rises from 50 → 65
  • ATL: Tracks weekly load, fluctuates 55-80
  • TSB: Negative (-15 to -25), indicates productive training stress

Week 6: Recovery Week

  • Weekly TSS: 300 (40% reduction)
  • CTL: Slight dip to ~63 (fitness retained)
  • ATL: Drops to ~50 (fatigue dissipates)
  • TSB: Rises to +5 (partial freshness)

Week 7: Final Build

  • Weekly TSS: 500
  • CTL: Climbs to ~65
  • ATL: Jumps to ~75
  • TSB: Returns to -20 (quality training absorbed)

Week 8: Taper + Race

  • Days 1-9: Reduced volume, maintain intensity (200 TSS total)
  • CTL: Gentle decline to ~62 (minimal fitness loss)
  • ATL: Rapid drop to ~40 (fatigue eliminated)
  • TSB: Peaks at +20 on race day
  • Result: Fresh, fit, ready to perform

✅ Why Taper Works

The different time constants (42 days for CTL, 7 days for ATL) create the taper effect:

  • ATL responds quickly → Fatigue disappears within 7-10 days
  • CTL responds slowly → Fitness persists for weeks
  • Result: Fitness remains while fatigue vanishes = peak performance

Practical Application Guidelines

1️⃣ Track Daily sTSS

Consistency is key. Log every workout's sTSS to build accurate CTL/ATL/TSB trends. Missing data creates gaps in the fitness curve.

2️⃣ Monitor CTL Ramp Rate

Increase CTL gradually. A 5-7 point weekly increase is sustainable for most swimmers. Jumping 15-20 points invites injury.

3️⃣ Plan Recovery Weeks

Every 3-4 weeks, reduce volume 30-50% for one week. Let TSB rise to -5 to +10. This consolidates fitness and prevents overtraining.

4️⃣ Time Your Taper

Target TSB +15 to +25 on race day. Begin taper 7-14 days out depending on event distance and current TSB.

5️⃣ Don't Panic with Negative TSB

TSB of -20 to -30 during build phases is normal and productive. It means you're applying stimulus for adaptation.

6️⃣ Respect CTL Decay

After a break from training, don't try to resume at previous CTL immediately. Rebuild gradually to avoid injury.

Master Your Training Load

The PMC transforms subjective training into objective data. By monitoring sTSS, CTL, ATL, and TSB, you gain precise control over fitness progression, fatigue management, and peak performance timing.

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