How to adapt your workout when your TSB is too high

A high Injury Guardian score (or a high positive TSB) indicates a temporary imbalance between recent training load and long-term adaptation. This doesn’t mean something is wrong, but injury risk is higher.

What does a high TSB mean?

TSB (Training Stress Balance) reflects the difference between Chronic Training Load (CTL) and Acute Training Load (ATL). A high value means recent fatigue is accumulating faster than fitness.

👉 Learn more in our article on the Banister Theorem.

Real-life example: recreational runner with a score of 70

• Runs 2–3 times per week
• Average pace: ~12 km/h
• Goal: stay healthy and consistent

The day before, the athlete ran 13 km at 12 km/h. The next day, the Injury Guardian score is 70.

How should the session be adapted?

Option 1 – Very easy run

• 20–30 minutes
• Very comfortable pace (≈ 10–10.5 km/h)
• No intensity

Option 2 – Rest or alternative activity

• Full rest day
• Light cycling or walking

What to avoid

• Intervals
• Long runs
• Tempo or threshold workouts

Why this works

Reducing intensity allows fatigue (ATL) to decrease while fitness (CTL) remains stable. This is the core principle of the Banister fitness–fatigue model.

👉 See how Injury Guardian applies this model to Strava data.