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Built for self-coached cyclists who want the depth of TrainingPeaks without the monthly fee — and the transparency of knowing exactly how the numbers are calculated. Enter your TSS after each ride. Everything else calculates automatically.
What's included
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CTL, ATL and TSB updated daily — fitness, fatigue and freshness tracked automatically
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ACWR tracked weekly with sweet spot and danger zone bands
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HR zone calculator with blood lactate threshold relationships built in
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Modified training tracker — flags when illness or injury is disrupting your program
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12-week return-to-training plan — auto-populated from your own peak CTL
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Plain-English interpretation throughout — what your numbers mean, not just what they are
Who it's for
You know what TSS means. You train with power or heart rate. You want to monitor your load properly but you're not paying a monthly subscription for a tool you can't see inside — or you want something you can modify to fit exactly how you train.
This is not a beginner's training plan. It's a monitoring tool for cyclists who already know what they're doing and want better visibility over what their training is actually building.
The return-to-training planner auto-builds a 12-week ramp from your own peak CTL — not a generic template.
What makes it different
Most TSS trackers stop at the numbers. This one tells you what they mean. The TSB interpretation table explains what +20, +10, 0, −10 and −20 actually indicate for your training and racing. The ACWR bands tell you when you're building fitness and when you're building an injury. The return-to-training planner uses your own previous peak CTL to set realistic weekly targets.
The spreadsheet explains itself.
Technical details
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Microsoft Excel (.xlsx) — Excel 2016 or later recommended
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Compatible with Google Sheets (some chart formatting may vary)
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No macros, no external data connections, no automatic sync
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Fully unlocked — modify any tab, formula or zone definition to suit your setup
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Works with any platform that produces a TSS value: Wahoo SYSTM, Garmin Connect, Zwift, Strava, Today's Plan, TrainingPeaks and others
About the author
Greg Dea is a sports performance professional and self-coached endurance cyclist based in Melbourne. The Cycling Load Monitor was built out of personal frustration with the lack of proper training load visibility in existing cycling apps — and the desire to own and fully understand the tool doing the calculations.
Frequently asked questions
Does it work with my device or app?
If your platform gives you a TSS after each ride, it works. That includes Wahoo SYSTM, Garmin Connect, Zwift, Strava, Today's Plan, TrainingPeaks and most other power-based cycling apps. You enter the TSS value manually — there's no automatic sync. Takes about 10 seconds per session.
Do I need a power meter?
No. Heart rate-based TSS (hrTSS) works too — most platforms calculate it automatically. The spreadsheet doesn't care where your TSS comes from.
I don't know my FTP. Can I still use it?
Yes. FTP is used by your training app to calculate TSS — the spreadsheet itself doesn't require you to enter one. As long as your app is producing TSS values, you're set.
What's the difference between this and intervals.icu?
Intervals.icu is free, syncs automatically, and does a lot. If you want automatic sync and don't mind a web-based tool, it's excellent. This is for people who want everything in one offline file they fully own and can customise — or who want ACWR tracking, modified training flags, a return-to-training planner and HR zone calculator in a single place without learning a new platform.
Does it work in Google Sheets?
Mostly yes. Data entry, calculations and core tracking all work correctly. Some chart formatting may look different from the Excel version. Excel is the intended environment.
I've had time off and I'm returning to training. Is it useful right now?
It's particularly useful in this situation. The Return to Training tab generates a 12-week ramp-up plan based on your own previous peak CTL — so the weekly targets are personalised, not generic. The ACWR tracking tells you daily whether your load is in a safe rebuilding range or whether you're ramping too fast.
Can I modify it?
Yes. The file is unlocked. Add columns, change zone definitions, adjust calculation windows or remove tabs you don't need.
Is this a training plan?
No. It doesn't tell you what workouts to do. It monitors the load of whatever training you're already doing and tells you whether that load is building fitness safely, accumulating too much fatigue or leaving fitness on the table. Think of it as the dashboard, not the engine.
What if I have a question after buying?
Contact via Gumroad and I'll respond within 48 hours.