The TSS Weekly Planner helps you manage your training load, balance fatigue, and plan your weeks based on real data and coaching logic.
This Week Mode: Automatically fills in your current CTL (Chronic Training Load), ATL (Acute Training Load), TSB (Training Stress Balance), and your week-to-date TSS. This gives you a snapshot of your fitness, fatigue, and readiness right now.
Next Week Mode: Shows projected fitness/fatigue metrics for next week if you finish this week as planned. This helps you see the impact of your planned training and whether you are on track.
Disciplines: Each card (Run, Ride, etc) is tailored to its sport and shows specific fields and coaching options.
Compute/Save/Delete:
Compute: Runs a coaching evaluation using your training data and current block, returning a recommended TSS range and a narrative explanation.
Save: Saves the current plan for the week, including coach notes, so you can review or edit later.
Delete: Removes the saved plan for a discipline.
Coach Notes: Use this field to leave reminders, reasoning, or targets for each week or sport.
Subjective Markers: (Sleep, Mood, Soreness, etc.) help fine-tune the recommendations and flag if you need extra rest or changes.
AI-Driven: All recommendations and narratives use your input plus system logic, providing clear reasoning and actionable targets.
Summary Cards: Saved plans for current and next week appear below, giving you a quick review of targets, plans, and coach notes.
Use this planner weekly to prevent hidden overreach, manage fatigue, and stay on track toward your goals. Adjust your plan as needed and always review the narrative for coaching insight.
Tip: Click "Compute" to update recommendations after you change any field, then "Save & Close" to lock in your plan.
TSS Weekly Planner
Plan for:
Weekly planned TSS: –
Latest Coach Feedback Summary
No feedback summary yet.
Feedback Analyzer
Assign blocks for your athlete below. Races auto-fill weeks to race, but you can override. Blue-border fields are auto-filled.
How to Use the Block Planner (Coach Guidance)
The Block Planner is your week-to-week decision tool for assigning the right training focus to each athlete.
Use the Block Planner when onboarding a new athlete, after each block, or anytime you need to review or adjust an athlete’s progression.
Pair it with the TSS Planner to prescribe and monitor the appropriate weekly training load for the assigned block.
Block Assignment Rules for Coaches:
Fewer than 4 weeks into the current macro-cycle?
Assign a Base/Durability block for your athlete.
6 weeks or less until their goal event?
Assign a Specificity block.
(If both are true, Specificity always takes priority.)
Otherwise, use athlete fitness data:
Enter their current Critical Power/Speed and VO2 Max Power/Pace.
Ratio < 0.85: Assign Build/Threshold—focus on improving sustained power or pace.
Ratio > 0.88:
If their last block was not VO2 Max, prescribe a VO2 Max block.
If their last block was VO2 Max, use their main limiter (Durability or Execution) to decide.
Ratio 0.85–0.88: Use the athlete’s primary limiter to select the block.
Determine the athlete’s primary limiter:
If they struggle with maintaining performance late in sessions or races, assign Base/Durability.
If their key issue is pacing, tactical execution, or race skills, assign Specificity.
Best Practices for Coaches:
Reassess block assignments at the end of each training block, after illness/injury, or when an athlete’s key race changes. Frequent use keeps your programming relevant and targeted.
Bottom line for coaches: The Block Planner ensures your athletes always train the system they need most.
Use it regularly as a framework for evidence-based, individualized block periodization.
If you’re ever unsure which block to assign, use the Block Calculator for extra support in your decision-making.
The Block Calculator uses these guidelines and your athlete’s latest data to recommend a training block.
These guidelines are your framework—consult them often and use the tools provided to make informed coaching decisions every week.
Weekly Anchor Metrics
Weekly Anchor Metrics Explained
CTL (Sun): Fitness at week start (42-day average, Sunday).
ATL (Sun): Fatigue at week start (7-day average, Sunday).
TSB (Sun): Readiness at week start (CTL − ATL).
TSB (Mon): Readiness after the weekend (Monday).
TSB (Wed): Readiness midweek (Wednesday).
TSB Slope: Change in TSB from Mondaythis week to Wednesdaylast week, divided by 5. (TSB Monthis − TSB Wedlast)/5 — shows week-over-week trend.
Lastweek TSS: Total TSS last week (Mon–Sun).
Projected (Next Week): If you finish this week as planned, these are next week’s anchor values.
Use anchor metrics to spot trends and manage your training load and recovery.
This Week (Sun/Mon/Wed)
Sport
CTL (Sun)
ATL (Sun)
TSB (Sun)
TSB (Mon)
TSB (Wed)
TSB Slope
Lastweek TSS
Combined
0
0
0
0
0
0.00
0
run
0
0
0
0
0
0.00
0
ride
0
0
0
0
0
0.00
0
swim
0
0
0
0
0
0.00
0
Projected Next Week (if you finish this week as planned):
Sport
CTL (Sun)
ATL (Sun)
TSB (Sun)
TSB (Mon)
TSB (Wed)
TSB Slope
Combined
0
0
0
0
0
0.00
run
0
0
0
0
0
0.00
ride
0
0
0
0
0
0.00
swim
0
0
0
0
0
0.00
Projected metrics use your planned/expected TSS for the rest of this week.
Training Metrics — Current State
As of today: CTL (fitness), ATL (fatigue), TSB (readiness) — snapshot of your overall state now.
Sport
CTL
ATL
TSB
Combined
0
0
0
run
0
0
0
ride
0
0
0
swim
0
0
0
EchoDevos Insights
(click to show/hide)
Run Fitness & Fatigue
?
Tracks your running fitness (CTL), fatigue (ATL), and readiness (TSB) over time.
No run data available.
Ride Fitness & Fatigue
?
Tracks your cycling fitness (CTL), fatigue (ATL), and readiness (TSB) over time.
No ride data available.
Swim Fitness & Fatigue
?
Tracks your swimming fitness (CTL), fatigue (ATL), and readiness (TSB) over time.
No swim data available.
Ask an Advisor
Ask an Advisor
About Echo’s Coaching Advisors
Modiq (Main Coach & Brain)
Modiq is your AI head coach and EchoAdvisor's "brain." It understands your training data, adapts to your journey, and helps guide all strategic planning and weekly decisions.
Use Modiq for big-picture planning: race readiness, annual or block goals, and asking “What should I focus on next?”
Ask “How’s my training trending?” or “Am I race-ready?”
Modiq combines all your data and advisor input, making it your most holistic coaching tool.
Try asking:
“What are my strengths and limiters right now?”
“What block should I do next?”
“How should I taper for my next A-race?”
Mindset Advisor
The Mindset Advisor supports the mental and emotional side of training and racing.
Start with the Mindset Questionnaire to discover your athlete type (primary & secondary).
See your unique “mindset pair” in the results dropdown and learn key strengths, challenges, and coaching strategies.
Coaches: use the dropdown to explore all 42 mindset combinations for athlete support styles.
Ask for guidance on race nerves, focus, motivation, or bouncing back from setbacks.
Sample questions:
“How can I stay focused during long sessions?”
“What’s the best way to reset after a tough race?”
“How do I use my mindset type for better results?”
Tip: Retake the Mindset Questionnaire any time, or delete/reset results if you want to start fresh.
Nutrition Advisor
The Nutrition Advisor guides your fueling, hydration, and daily performance nutrition.
Ask about race-day fueling plans, hydration, carb intake, and energy needs.
Use it for troubleshooting (cramps, GI issues) and for optimizing recovery.
Get evidence-based suggestions—no fad diets or unproven trends.
Sample questions:
“What’s my ideal carb target for Ironman?”
“How do I dial in sodium intake for hot races?”
“Why am I bonking on long runs?”
Strength Advisor
The Strength Advisor helps you build resilience, prevent injury, and add variety to your training.
Get guidance on periodized strength plans for endurance, power, and mobility.
Ask for advice on lifting for runners, triathletes, or injury prevention routines.
Request custom at-home or gym routines.
Sample questions:
“What’s the best way to lift during a build block?”
“How do I balance strength with run mileage?”
“What are quick core workouts for travel?”
Injury Advisor
The Injury Advisor helps troubleshoot pain, soreness, and overuse issues so you can train smart and recover faster.
Ask about injury red flags, return-to-training protocols, or how to modify workouts safely.
Request advice for niggles, tendon issues, or soreness during specific sports.
Get back to training with confidence and good form.
Sample questions:
“Is this soreness a sign of overtraining?”
“What’s the best way to come back from a calf strain?”