Fitness (CTL) is often mistakenly said to be the average of an athlete’s training loads in the past 42-days, or six weeks. While in the true calculation is a bit more complicated, this is actually a good method for estimating Fitness (CTL) values.
If you have access to an athlete’s weekly training load totals, then take the average of the last six to get an estimate of their current Fitness (CTL).
If you don’t have access to training loads, but you do have access to hours, take the average weekly hours, divide by 7 to get the average daily hours, and then multiply by the average number of training load points the athlete would have achieved in an average hour in that time period. This “points per hour” represents an intensity. Here are some guidelines:
40 points per hour → High Volume Endurance pace
50 points per hour → Endurance training
60 points per hour → Endurance training with Intensity
70 points per hour → Overall Tempo pace