fitness fatigue form calculator
Fitness, Fatigue & Form Calculator
Enter the weekly training load you've logged for the last twelve weeks and watch your fitness, fatigue, and form build into a Fitness, Fatigue & Form chart — the same readiness picture PaceBeats plots on your dashboard, so you can see exactly when your form peaks.
Weekly load · last 12 weeks
Current form
-4
Fitness − Fatigue
Fatigued → fresh
Fitness
51
42-day load
Fatigue
56
7-day load
How to use it
- 1
Enter your weekly training load for each of the last twelve weeks — the list seeds with a realistic ramping build you can replace.
- 2
Edit any week to match your own log; the chart and numbers recompute the moment you type.
- 3
Read your current Form and the label that tells you whether you're fresh, productive, or overloaded.
- 4
Watch the fitness and fatigue lines to see how a hard week spikes fatigue while fitness climbs slowly.
- 5
Hit Reset to sample build to drop back to the demo ramp and experiment from a clean slate.
Fitness, fatigue, and form in one chart
Fitness is a 42-day moving average of your daily training load — it tracks the aerobic base you've banked. Fatigue is a 7-day average of that same load — it tracks how much you're carrying right now. Form is just fitness minus fatigue: the gap between the two, which is how fresh you are. Plotted together across a block, those three lines are the Fitness, Fatigue & Form chart that tells you whether you're building, holding, or digging a hole.
Form is what you taper for
A positive form number means your fast-decaying fatigue has dropped below your slow-decaying fitness — fresh legs sitting on top of a season of work, the state you want on race morning. A deeply negative form number means fatigue has outrun fitness: productive inside a build, but a red flag if it stays there for weeks. This chart makes the trade visible, so you can push fitness during a build and then let fatigue fall away into the taper instead of guessing when you're ready.
Built from the training load you already score
Every fitness and fatigue point is driven by daily training load — the same number the training load calculator computes for a single bike, run, swim, or strength session. Score your weeks there, drop the weekly totals in here, and you get the readiness curve PaceBeats keeps live from your synced activities and rolls forward when its taper solver projects your race-day form.
Common questions
What fitness number should I aim for?
Fitness tracks the weekly training load you sustain, so the right number scales with your race. Age-groupers build to roughly 70–90 for a 70.3 and 90–130 for an Ironman; sprint and Olympic racers peak lower. Chase a steady ramp of about 3–7 points per week rather than a fixed ceiling — the jump from where you are matters more than the absolute number, and ramping faster than that is where injury and burnout start.
What form number is best on race day?
Line up race day with a form number between +5 and +25. That window means your 42-day fitness is intact while your 7-day fatigue has dropped — fresh legs without detraining. Below 0 you carry too much fatigue to race your fitness; above +25 you've shed enough load that sharpness and fitness start to slip. A two-to-three-week taper that trims volume while holding intensity moves form into that band, which is exactly what the taper calculator projects.
Related tools
Keep going
Next step
Turn these numbers into an adaptive plan.
PaceBeats combines the relevant calculations with your training history, constraints, and deterministic checks to build and adapt your week.