Your Fitness, Stress, & Readiness™ (FSR™) graph is an Optimized Training™ visualization of your current, past, and planned Residual Training Stress™ (RTS™), 7-Day RTS (RTS7™), Normalized Training Load™ (NTL™), and Performance Readiness™.
Your FSR graph does not describe your "performance ability" nor is it intended for you to use to manage your own training. Its purpose is to help you visualize and better understand the ongoing optimization of your training load, stress, and readiness to support and increase your performance ability.
Residual Training Stress™ (RTS™)
Residual Training Stress (RTS) quantifies the residual effect of past training sessions on your body based on various session characteristics such as intensity, duration, and frequency, among other factors. Learn more about your RTS.
Unlike Normalized Training Stress™ (NTS™) which is a session-specific stress metric, RTS is a point-in-time metric comprised of stress from as many as several dozen past training sessions. Learn more about your NTS.
RTS™ Single-Discipline Ranges
20 - 59
60 - 99
100 - 179
7-Day RTS (RTS7™)
Your RTS7 is a 7-day rolling average of your RTS. It is a leading indicator of changes in NTL and impacts your Performance Readiness. Learn more about your RTS7.
RTS7™ Single-Discipline Ranges
30 - 49
50 - 89
90 - 129
Normalized Training Load™ (NTL™)
Normalized Training Load (NTL) quantifies your fitness, or capacity, to train. NTL is a measure of fitness—not performance ability. It is important to understand that fitness and performance ability are not the same, even though many people use these terms interchangeably. Learn more about your NTL.
NTL™ Single-Discipline Ranges
50 - 59
60 - 79
80 - 109
Performance Readiness describes your state of recovery and ability to perform at your best on a 1-10 scale with a 10 being the “most ready” to perform. Your Readiness is derived from your NTL, RTS, and RTS7, among other factors. Learn more about your Performance Readiness.
Performance Readiness™ Single-Discipline Ranges
1 - 2
3 - 4
5 - 6
7 - 8
9 - 10
Your TrainX Score ("Training Execution") is a single number between 1 and 100 that lets you know how you're doing with your Optimized Training. Your weekly TrainX Score is displayed on your FSR graph for your past training. Learn more about your TrainX Score.
Understanding Your FSR Graph
It is important to understand that this graph does not describe your "performance ability" nor is it intended for you to use to manage or alter your training. Its purpose is to help you visualize and better understand how and why your Optimized Training is managing your training load, stress, and readiness to support and increase your performance ability.
- Your RTS7 is leading indicator of changes in NTL. When your RTS7 is above/below your NTL, you are increasing/decreasing your fitness.
- A pronounced increase in your RTS7 indicates periods when your fitness is being increased to support your future training.
- Your RTS is a fluctuating value and not merely a rolling average of NTS™ from training sessions.
- Your planned NTL, RTS7, RTS, and Readiness values will change as your training is continually re-optimized based on your actual training completed.
Manipulating Your FSR Graph
- Discipline Selector: Start by selecting one or more disciplines to view. If you choose more than one discipline, you'll have the option of viewing your data "Aggregated" or broken down "by Discipline."
- Planned & Actual Selector: The "Actual" option will display your actual data for the past and planned data for the future. The "Planned" option will show planned data for both past and future. The "Planned/Actual" option will show both planned and actual data for the past and planned data for the future. Due to the higher level of detail when Planned/Actual is chosen, only one metric will be displayed at a time (RTS, RTS7, or NTL).
- Metric Toggle: You can toggle each metric on/off by clicking on the metric label in the legend.