The Training Balance
Successful endurance training is about finding the right balance between stress and recovery. Stride helps you manage this balance through three key metrics: Load (fitness), Fatigue (tiredness and form).Load: Your Bank Account
Load represents your current load level. Think of it as your “fitness bank account” - the cumulative training you’ve done over the past 42 days. It is NOT your fitness as other platforms suggest. A higher load does not equal a higher FTP. It’s a sign of the long term stress you are putting on your body and what your body is managing.How Load Works
- Calculated from: a two month exponentially weighted average of Training Score
- Increases when: You train consistently
- Decreases when: You take time off or reduce training
- Rate of change: Slow - takes weeks to build or lose significantly
Building Load Safely
The usual rule: Don’t increase Load by more than 5-7 points per week to avoid injury and burnout. Some athletes can exceed this, but it’s not recommended.
Progressive Load Building
- Week 1-4: Build slowly, +3-5 Load/week
- Week 5-8: Moderate building, +5-7 Load/week
- Week 9-12: Consolidate gains, +2-4 Load/week
- Week 13: Recovery week, maintain or slight decrease
Load Targets by Athlete Type
| Athlete Level | Typical Load Range | Weekly Hours | Description |
|---|---|---|---|
| Beginner | 20-40 | 3-5 | New to structured training |
| Recreational | 40-60 | 5-8 | Training for fitness/fun |
| Enthusiast | 60-80 | 8-12 | Regular events/races |
| Competitive | 80-100 | 12-15 | Racing seriously |
| Elite Amateur | 100-120 | 15-20 | Podium contender |
| Professional | 120+ | 20+ | Full-time athlete |
Fatigue: Your Recent Effort
Fatigue shows how tired you are from recent training - calculated as your 7-day average Training Score.Understanding Fatigue Patterns
- Spikes quickly: Hard week = high fatigue
- Drops quickly: Easy week = low fatigue
- Daily fluctuation: Normal and expected
- Relative to Load: Compare to your fitness level
Fatigue Guidelines
Fatigue Relative to Load
- Fatigue > Load: You’re training hard, building fitness
- Fatigue = Load: Maintaining current fitness
- Fatigue < Load: Well rested, ready for hard efforts
Absolute Fatigue Levels
- Under 40: Very fresh, might be detraining
- 40-60: Normal training, well balanced
- 60-80: Hard training block
- 80-100: Very hard training, monitor closely
- Over 100: Risk of overtraining, consider rest
Form: Your Performance Readiness
Reading Your Numbers
High Load, Negative Fatigue
High Load, Negative Fatigue
Situation: Load 85, Fatigue -10Meaning: You’re fit and training hard. This is sustainable for building fitness.Action: Continue if feeling good, consider easy day if very tired.
High Load, Positive Fatigue
High Load, Positive Fatigue
Situation: Load 85, Fatigue +10Meaning: You’re fit and fresh. Ready for peak performance.Action: Great time for racing or testing. Don’t stay here too long.
Low Load, Very Negative Fatigue
Low Load, Very Negative Fatigue
Situation: Load 45, Fatigue -20Meaning: You’re doing too much too soon.Action: Reduce training intensity. Focus on consistency over big days.
Advanced Strategies
Periodization Using Load/Fatigue
Base Phase (12 weeks)- Gradually build Load from 50 to 80
- Keep Fatigue between -10 and -20
- Focus on volume over intensity
- Maintain or slightly increase Load
- Fatigue can go to -25 during hard weeks
- Maintain Load
- Fatigue rises from -15 to +5
- Race ready at end
Using Form to Guide Training
| Form Range | Training Decision |
|---|---|
| Below -30 | Take rest day, risk of overtraining |
| -30 to -20 | Normal hard training, monitor fatigue |
| -20 to -10 | Balanced training, ideal for most days |
| -10 to 0 | Fresh, good for intervals or testing |
| 0 to +10 | Peak form, race or maintain |
| Above +10 | Too fresh, losing fitness, train more |
Common Mistakes to Avoid
-
Building Load Too Fast
- Leads to injury or burnout
- Stick to 5-7 point weekly increase
-
Chronic High Fatigue
- Never recovering properly
- Include regular easy weeks
-
Chasing High Form Year-Round
- Positive Form means you’re not training enough
- Reserve for important events
-
Ignoring the Numbers
- Feeling terrible with “good” numbers? Rest anyway
- Numbers guide but don’t dictate
Recovery Strategies
When Fatigue is Too High
- Take a complete rest day
- Do active recovery (50% FTP or less)
- Reduce workout intensity by 10-20%
- Focus on sleep and nutrition
- Consider massage or stretching
Planning Recovery Weeks
Every 3-4 weeks:- Reduce weekly volume by 40-50%
- Keep 1-2 intensity sessions but shorter
- Add extra rest day
- Let Form become less negative
Remember: Fitness is built during recovery, not just during training. Respect the recovery process!