Training Assessment
As of 2026-04-15, your training status looks more like a maintenance-and-consolidation phase than a new build phase. Fitness (CTL) is 92.25, Fatigue (ATL) is 96.85, and Form (TSB) is -4.6, which means you are carrying some fatigue but still within a manageable range. Readiness is rated good, and recovery support remains adequate: sleep is up by 0.16 hours versus baseline, HRV is up 1.18%, and resting heart rate is down 0.95 bpm. CTL has risen 154.34% over the last 90 days but changed only -0.03% over the last 30 days, so the right move now is to stabilize strength training and boxing rather than force another step up in load.
Overall Findings
- As of 2026-04-15, CTL is 92.25, ATL is 96.85, and TSB is -4.6; this reflects mild accumulated fatigue rather than clear overload, so training can continue but hard sessions still need spacing.
- CTL rose 154.34% over the last 90 days, but changed only -0.03% over the last 30 days, which suggests that the major load build already happened and recent weeks have been more about consolidation.
- You completed 9 workouts, 522.78 minutes, and 3390.02 kcal in the last 30 days, led by Traditional Strength Training and Boxing; however, sport variety fell from 4 categories at baseline to 3 recently, leaving less room for low-intensity recovery work.
- Recovery support has not fallen behind load: sleep is up by 0.16 hours, HRV is up 1.18%, and resting heart rate is down 0.95 bpm versus baseline, which is consistent with a sustainable maintenance phase.
Load & Recovery
Recovery broadly supports the current load
Load Change
- Fitness (CTL)：92.25 MET·min/day
- CTL 30-day change：-0.03%
- CTL 90-day change：+154.34%
- Form (TSB)：-4.6 · Neutral
- Fatigue (ATL)：96.85 MET·min/day
- Workouts vs baseline：3.38
- Duration vs baseline：135.79 min
- Workout variety：3（vs baseline -1）
Recovery Support
- Sleep vs Baseline：0.16 h
- HRV vs Baseline：1.18%
- Resting HR vs Baseline：-0.95 bpm
Training Load Curve (Fitness · Fatigue · Form)
As of 2026-04-15, CTL is 92.25, ATL is 96.85, and TSB is -4.6. CTL climbed strongly over the prior 90 days, but the last 30 days were nearly flat, which is characteristic of consolidation rather than new build.
Last 12 Months Training Calendar
Each cell is one day; darker = higher training load; empty = rest. Shows at a glance whether sessions are spread out or clustered.
Training Load and Recovery Support Index
Training load index reached 119.08 in 2026-03, while in 2026-04 sleep support index was 101.75, HRV support index 100.31, and resting-heart-rate support index 100.34, indicating that recovery support has broadly kept pace with load.
What do these metrics mean?
- Fitness (CTL)
- 42-day exponentially weighted average of daily training load (MET-minutes). Tracks how much you've been training over the long haul. Rising CTL = building fitness; falling CTL = detraining or deliberate taper. Unit MET-minute = intensity multiplier × duration.
- Fatigue (ATL)
- 7-day exponentially weighted average of daily load. Reflects how tired the past week left you. A sharp ATL rise means you just added volume and should plan recovery.
- Form (TSB)
- TSB = CTL − ATL, also called Form in TrainingPeaks. Positive TSB = feeling fresh (fitness high, fatigue low); negative TSB = carrying fatigue. Above +25 is tapered; below -30 is near overreaching.
- MET-minutes
- Unit of training load. 1 MET ≈ sitting still. Running ≈ 8.5 MET, walking ≈ 3.5 MET, strength ≈ 5 MET. A 60-minute run ≈ 510 MET-minutes.
- Readiness
- Combines training state with sleep / HRV / resting HR recovery signals. Good = hold or add volume; Moderate = stabilise rhythm; Low = prioritise recovery.
Traditional Strength Training
This is your most stable current sport. Over the last 30 days you completed 5 sessions totaling 275.96 minutes, averaging 55.19 minutes each. Frequency is stronger than the baseline-equivalent period, while session duration has stayed almost unchanged, which suggests a mature and repeatable structure.
Load Change
- Last 30 Days：5 Workouts / 275.96 min
- 90-Day Baseline：6 Workouts / 334.01 min
- Last 180 Days：18 Workouts / 1007.81 min
- Last 365 Days：45 Workouts / 2509.76 min
- All-Time：146 Workouts / 7940.11 min
- Rhythm Trend：Recent rhythm is sparser
Recovery Support
- Recovery Samples：10
- Next-Day Sleep Delta：-0.35 h
- Next-Day HRV Delta：-0.4
- Next-Day Resting HR Delta：-0.56 bpm
Traditional Strength Training Monthly Rhythm
Across the last 12 months, strength training usually landed in the 3 to 5 session range per month, with average session duration staying close to 55 minutes, making it your most stable current sport.
Key Signals
- Last 30 days: 5 sessions, 275.96 total minutes, 55.19 average minutes per session; baseline 90 days: 6 sessions, 334.01 total minutes, 55.67 average minutes.
- Average active energy rose to 292.89 kcal from a baseline of 263.76 kcal, and average heart rate rose to 111.25 bpm from 106.02 bpm, indicating slightly higher stimulus at similar session duration.
- Recovery-after-workout sample count is 10, with next-day sleep at -0.35 hours, next-day HRV at -0.4 ms, and next-day resting heart rate at -0.56 bpm, which does not suggest a meaningful recovery collapse.
Sport Recommendations
- For the next 2 weeks, keep strength training at 2 to 3 sessions per week and keep most sessions in the 50 to 60 minute range.
- Avoid another long break of more than 5 to 7 days without a strength session; even spacing matters more than making sessions longer.
- If boxing sessions are already demanding, keep strength days at maintenance volume rather than turning both sports into hard days on the same schedule.
Boxing
Boxing remains a high-quality, high-demand sport in your current mix, but recent execution looks more like maintenance than expansion. In the last 30 days you logged 3 boxing sessions for 214.55 minutes, with lower frequency than baseline but similar session size and intact training quality.
Load Change
- Last 30 Days：3 Workouts / 214.55 min
- 90-Day Baseline：6 Workouts / 444.11 min
- Last 180 Days：14 Workouts / 1021.64 min
- Last 365 Days：31 Workouts / 2243.71 min
- All-Time：172 Workouts / 12080.63 min
- Rhythm Trend：Recent rhythm is sparser
Recovery Support
- Recovery Samples：11
- Next-Day Sleep Delta：-0.44 h
- Next-Day HRV Delta：0.49
- Next-Day Resting HR Delta：-1.63 bpm
Boxing Monthly Rhythm
Boxing frequency rebounded to 5 sessions in 2026-03 and sits at 1 session so far in 2026-04, while average duration remains in the roughly 71 to 79 minute range, indicating high per-session demand but uneven monthly rhythm.
Key Signals
- Last 30 days: 3 boxing sessions, 214.55 total minutes, 71.52 average minutes; baseline 90 days: 6 sessions, 444.11 minutes, 74.02 average minutes.
- Average active energy was 616.1 kcal versus 593.74 kcal at baseline, and average heart rate was 141.08 bpm versus 135.84 bpm, so the per-session training stimulus has not softened.
- Recovery-after-boxing sample count is 11, with next-day HRV at +0.49 ms and resting heart rate at -1.63 bpm, but next-day sleep at -0.44 hours, which means recovery can handle the load only if sleep support stays intact.
Sport Recommendations
- For the next 2 weeks, keep boxing at 2 to 3 sessions and avoid increasing frequency while TSB is still -4.6.
- Follow each boxing day with either a low-intensity day or a rest day, and protect sleep on the same night.
- If you want more boxing volume, add one shorter session first instead of making already long sessions even longer.
Walking
Walking is currently too sparse to function as a real recovery tool. In the last 30 days you logged only 1 walking session for 32.27 minutes, which is clearly below the baseline period.
Load Change
- Last 180 Days：4 Workouts / 228.44 min
- Last 30 Days：1 Workouts / 32.27 min
- 90-Day Baseline：3 Workouts / 196.17 min
- Last 365 Days：19 Workouts / 1149.36 min
- All-Time：106 Workouts / 6293.31 min
- Rhythm Trend：Recent rhythm is sparser
Recovery Support
- Recovery Samples：3
- Next-Day Sleep Delta：-0.54 h
- Next-Day HRV Delta：-4.08
- Next-Day Resting HR Delta：3.37 bpm
Walking Monthly Rhythm
Bars = monthly workout count (left axis); line = average duration per workout (right axis). Two orthogonal dimensions — how often and how long — together describe the rhythm better than either alone.
Key Signals
- Last 30 days: 1 session, 32.27 minutes, 1.54 km; baseline 90 days: 3 sessions, 196.17 minutes, 9.83 km.
- Only 7 of the last 12 months included any walking sessions, and the longest gap was 103 days, which points to weak continuity for low-intensity recovery work.
- Recovery-after-walking sample count is only 3, with next-day HRV at -4.08 ms and resting heart rate at +3.37 bpm, which is too sparse to interpret as a stable pattern.
Sport Recommendations
- Over the next 2 weeks, add 4 to 6 easy walks of 20 to 40 minutes on non-boxing days and treat them as recovery support, not performance sessions.
- Place walking after boxing days or on evenings following strength work to make it a predictable recovery habit.
- Several short walks will serve recovery better than one or two occasional long ones.
Cycling
Cycling is dormant in the current training block. There were no cycling sessions in the last 30, 90, or 180 days, and the most recent ride was on 2025-10-03. It remains a historically important sport in your long-term data, but it is no longer part of the active structure right now.
Load Change
- Last 365 Days：6 Workouts / 117.01 min
- All-Time：270 Workouts / 5811.88 min
- Rhythm Trend：Recent rhythm is sparser
Recovery Support
- Recovery Samples：0
- Next-Day Sleep Delta：Insufficient data
- Next-Day HRV Delta：Insufficient data
- Next-Day Resting HR Delta：Insufficient data
Cycling Monthly Rhythm
Bars = monthly workout count (left axis); line = average duration per workout (right axis). Two orthogonal dimensions — how often and how long — together describe the rhythm better than either alone.
Key Signals
- There were 0 cycling sessions in the last 30, 90, and 180 days; the most recent cycling record was on 2025-10-03.
- There were only 6 cycling sessions in the trailing 365 days versus 270 all-time, which confirms that this sport has largely exited your current mix.
- Only 3 of the last 12 months included any cycling, and the longest gap was 126 days, showing a clear loss of continuity.
Sport Recommendations
- If you want to preserve basic cycling tolerance, reintroduce it cautiously with 1 to 2 easy rides of 20 to 30 minutes over the next 2 weeks.
- If your current priority is strength plus boxing, cycling can remain optional rather than forced back into the schedule.
- If you bring cycling back, track next-day fatigue and sleep before expanding it any further.
Next 2 Weeks
Watchouts
- TSB at -4.6 means you are not fully fresh, so this is not the ideal moment to raise both boxing frequency and strength volume at the same time.
- Sport variety dropped from 4 categories to 3, and recovery-oriented low-intensity work is limited, which makes the week more dependent on hard sessions.
- Longest gaps of 35 days in strength training and 42 days in boxing suggest that consistency, not session length, is the main structural weakness.
- The latest SpO2 reading of 92% may still be noise, but it should be confirmed before you decide to push intensity higher.
Next 2 Weeks
- Keep the next 14 days around 8 to 10 total sessions and roughly 450 to 550 total training minutes, emphasizing stability rather than progression.
- Target 4 to 5 strength sessions, 2 to 3 boxing sessions, and 4 to 6 easy walks of 20 to 40 minutes as recovery work.
- Avoid 3 consecutive high-load days, and make sure each boxing day is followed by either low intensity or rest.
- Repeat resting SpO2 checks 3 times before your next high-intensity session; if values again fall to 93% or lower, or symptoms appear, convert that day to light recovery instead.
Questions for a Doctor
- I am maintaining regular training, but my latest blood oxygen reading on 2026-04-15 was 92%. If repeat checks stay low, does that change how cautious I should be with boxing and strength work?
- My recent VO2 Max average was 43.43 versus a 90-day baseline of 45.56. If training also feels harder, is that decline meaningful enough to evaluate further?
Chart Interpretation
- Training Load Curve (Fitness · Fatigue · Form)：As of 2026-04-15, CTL is 92.25, ATL is 96.85, and TSB is -4.6. CTL climbed strongly over the prior 90 days, but the last 30 days were nearly flat, which is characteristic of consolidation rather than new build.
- Training Load and Recovery Support Index：Training load index reached 119.08 in 2026-03, while in 2026-04 sleep support index was 101.75, HRV support index 100.31, and resting-heart-rate support index 100.34, indicating that recovery support has broadly kept pace with load.
- Traditional Strength Training Monthly Rhythm：Across the last 12 months, strength training usually landed in the 3 to 5 session range per month, with average session duration staying close to 55 minutes, making it your most stable current sport.
- Boxing Monthly Rhythm：Boxing frequency rebounded to 5 sessions in 2026-03 and sits at 1 session so far in 2026-04, while average duration remains in the roughly 71 to 79 minute range, indicating high per-session demand but uneven monthly rhythm.
- Walking Monthly Rhythm：Best interpreted as a long-term direction rather than a single-session signal.
- Cycling Monthly Rhythm：Best interpreted as a long-term direction rather than a single-session signal.
Data Limits & Boundaries
Data Limits & Boundaries
- The last 30 days include only 9 workouts, so this training-status read reflects the current block more than your full long-term capacity.
- Some sports do not have all metric types; for example, Traditional Strength Training has no meaningful distance coverage, so it should not be interpreted like an endurance sport.
- Walking has only 3 recovery-after-workout samples, and Cycling has 0 sessions in the last 180 days, so recent conclusions for those sports are lower confidence.
Disclaimer
This report is for training management reference only and is not a medical diagnosis or a competitive training prescription.