Training state
Training state reads the balance between the work you have banked and the work you are still carrying. Every number on the page starts from daily Load.
Fitness and Fatigue
Each day's Load feeds two weighted averages. Recent days count most, and older days fade.
- Fitness is a 42-day average. It moves slowly. It is the big number under the state.
- Fatigue is a 7-day average. It climbs after a hard week and falls after a few easy days.
Each day, an average moves toward that day's Load by a fixed share: 2 in 43 for Fitness, 2 in 8 for Fatigue. A day with no workout counts as zero Load. Both averages start from the mean Load of your first seven days, not from zero.
Form
Form = Fitness − Fatigue. Above zero, you are fresher than your recent training. Below zero, you are carrying fatigue.
Ergon shows Form as a percentage of your own range. 50% is Form at zero. The range comes from your Form history: the larger of its 5th and 95th percentiles, by size, and never less than 15.
Form % = 50 + 50 × tanh(Form ÷ range), rounded and held between 0 and 100. Inside your usual range the percentage moves almost in step with Form. Past it, the curve flattens toward 0% or 100%.
The four bands
| Band | Form % | What it reads as |
|---|---|---|
| Overload | below 25% | Fatigue well above Fitness |
| Building | 25–55% | Loaded and absorbing the work |
| Primed | 55–80% | Fresh, with Fitness in hand |
| Rested | 80% and up | Fully fresh, and Fitness starts to fall |
Both ends are a caution. Overload means a hole is being dug. Rested means the fitness is fading for want of work. Consistent training lives in the middle two.
The state
The state word combines the band with the direction of Fitness over the last 7 days. Fitness is rising when it gained at least 3% of its current value in that time, with a floor of 0.5. It is falling when it lost as much. Anything between is steady.
| Band | Fitness rising | Fitness steady | Fitness falling |
|---|---|---|---|
| Overload | Overreached | Overreached | Overreached |
| Building | Building | Holding | Holding |
| Primed | Primed | Primed | Holding |
| Rested | Primed | Rested | Rested |
Until you have 7 active days, the state reads Getting started and the page counts them, for
example 4 of 7 active days. An active day is any day with Load, across your whole history.
The Fitness bar
Switch the chart to Fitness and the bar beneath it places today's Fitness against the highest Fitness of the last 365 days.
Low below 25% · Moderate 25–50% · High 50–75% · Peak 75% and up.
The four readings
- Fatigue: today's 7-day average.
- Form: the percentage above.
- Load, 7 days: the sum of today's Load and the six days before it.
- The change: Fitness at the end of the window minus Fitness on its first day.
The meta line names the load basis, load from power or load from heart rate. It is the basis
you chose in Settings. The training load article explains both.
Honest limits
- Every band is self-relative. It reads your own history, not a population. Two rowers with the same Form % can carry very different Fatigue.
- A short history is a narrow range. The floor of 15 keeps small swings in the first weeks from reading as extremes. The bands settle as history builds.
- The state reads Load only. Sleep, illness and life stress do not enter it. The Today strip shows resting heart rate, HRV, sleep and weight beside it, from your health app or WHOOP, when they exist.
Related
Write to support@ergon.training. A human reads every message, usually within one business day.