How to calculate RR (ramp rate)?

Given ATL/CTL/TSB values on a daily basis, which is the formula to calculate Ramp Rate (RR)?

You can learn all about Ramp Rates using this article from our Help Center :slight_smile:


I read that post before posting here, because I had doubts: make a daily or weekly RR? based on tss or ctl?

Anyway, so long i have a spreadsheet with all my workouts. There are columns with daily TSS, ATL, CTL and TSB. On sunday I added a “weekly Ramp Rate” field = (total week TSS/7) - (prev. week TSS/7). Does it make sense? It shows wierd values this way… +39, -19…

Ramp rate is a function of CTL, so don’t use TSS/week, use CTL at the end of the week or any other day. For example:

Weekly ramp rate = CTL_Sunday - CTL_Sunday the week before
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I applied the formula, but values are still wierd.

week 1: total TSS 1210, sunday CTL 41
week 2: total TSS 1273, sunday CTL 62

Ramp Rate 21

That seems about right. If you’re doing 1,200 TSS/week with a CTL of 41 you’re going to burn out and/or get injured.

1,200 TSS/week is an utterly insane amount. Like impossible insane. It’ll take 24 hours of zone 2.

Even so, if you could keep that going your CTL would be 171.


I’m aware my tss score are huge, but I’m not that freak :wink:

Even if i train consistently 2 times a day on average, it’s probably overestimated on the swim/run/strength part, due to the Training Peaks formulas and to my long & easy warm-ups and cool-downs.

Moreover, ATL and CTL absolute values are probably not precise, because I’ve always trained without power meter before. So I started to record data on 2019, Jan. 1st with 40ATL and 20CTL after some personal evaluation.

The real matter here is the ramp rate calculation indeed: going from 1210 to 1273 in one week shouldn’t result in a big ramp rate value. That’s the point I can’t understand. To me it seems more reasonable to consider 7days average tss, not the Sunday CTL, but still very doubtful.

CTL is based on a running (weighted) 42 day average, so the change from 1,210 to 1,273 didn’t matter, but the fact that you had CTL at 41 did. Doing anything more than 300 TSS would have resulted in a positive ramp, as 300 TSS/week is a CTL of 43. So doing 1,273 TSS will always ramp it by an insane amount, even if you had a CTL of 100.

If you’re training so much that you do 1,200 TSS/week your starting CTL should be more like 150 to be even close to representative.

Long and easy doesn’t add much TSS, but having a wrong FTP for the different disciplines will.

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First of all… thank you, @DanielAG, for all of this!:hugs:
I’ve never dealt with TSS and PMC in my training, I read the basis of course, but the main issue is the starting values actually (no powermeter in the past, different powermeters at present, no cardio data for long periods, maybe wrong zone settings in the past).

Anyway, Training Peaks states 1148 TSS weekly average in 2018. Other software like GOLDEN CHEETAH, STRAVA ELEVATE and WKO4 provide inconsistent data.

Now I set these values in my training spreadshit on 1/1/2019, according to how I train at the end of 2018:
ATL 175
CTL 150
TSB -25

No problem, I’ve been doing a lot of that myself, but right now I just pay TrainingPeaks to do the math for me, it’s far easier and saves a ton of time.

The last advice I’d like to give is to make sure that your zones are correct, even a slightly off FTP/rFTP/sFTP will inflate/deflate the TSS by a lot.