Training Intensity

Training intensity refers to the effort exerted during exercise relative to an individual's maximum capacity. It is typically expressed as a percentage, ranging from 0% (resting state) to 100% (maximum effort). Traditional assessments of training intensity might use peak intensity and average intensity metrics, but these can provide limited information. To more comprehensively evaluate the cardiovascular load during exercise, we can calculate the proportion of time spent in five personalized heart rate zones using an algorithm, resulting in a composite intensity score. This method more accurately reflects the effectiveness of the training.

For example, a running enthusiast aiming to improve speed and endurance might engage in both short high-intensity workouts and long low-intensity workouts. If you perform three 400-meter interval runs, each near your maximum heart rate, your overall training time may be short, but the "training intensity" is high due to the significant cardiovascular load. Conversely, if you complete a one-hour slow jog, your "effort score" might be higher because of the longer duration and total volume, but the "training intensity" is lower, making it more suitable for recovery and endurance training.

In daily exercise, different training goals necessitate different training intensities:

Examples:

  • Beginners: When starting a recovery training program, low-intensity workouts (around 50%) are suitable. Gradually increase the duration while keeping the intensity manageable, and monitor recovery values. If increased training intensity results in significantly lower recovery values for three consecutive days, consider slightly lowering the intensity. Conversely, maintain or increase the intensity if recovery values remain stable.

  • Intermediate Athletes: Gradually increase daily training intensity, scheduling 1-2 high-intensity sessions per week (around 80%-90%) with moderate duration. Use low-intensity workouts for recovery on other days.

  • Advanced Athletes: After high-intensity training, closely monitor recovery values over the following days. It is normal for recovery values to drop significantly the day after high-intensity training, indicating that the intensity was sufficiently high. Engage in low-intensity recovery workouts to aid in supercompensation, leading to significant performance improvements. If recovery values remain low for several days, it indicates a risk of overtraining syndrome. Increase low-intensity aerobic exercises, rest adequately, and ensure proper nutrition.

Interpretation of Training Intensity

Training intensity is a comprehensive metric that evaluates the total effort in a training session by quantifying both volume and intensity. This helps in better planning of training sessions, optimizing performance, and reducing injury risks. Understanding and applying training intensity allows for more scientific training, achieving optimal performance and health.

  • Personalized Training Plans: Training intensity helps create more personalized training plans to ensure effective and safe workouts.
  • Monitoring Training Load: By monitoring training intensity, you can understand whether your training intensity is appropriate, avoiding overtraining or undertraining.
  • Optimizing Recovery: Training intensity can also help adjust recovery strategies, ensuring sufficient recovery time after high-intensity sessions.

For instance, if you are preparing for a competition, monitoring your training intensity ensures that your sessions are challenging but not excessive. A training intensity score of 8 or 9 indicates a high-intensity workout requiring longer recovery, while a score of 3 or 4 suggests a lighter workout, allowing for more frequent sessions or increased intensity in the next workout.