Training Impulse (TRIMP)

Training Impulse (TRIMP) is a metric that quantifies training load by combining the duration and intensity of a workout, providing an overall measure of the exercise session's load. TRIMP calculations are typically based on heart rate data and can more accurately reflect the physiological stress an individual experiences during specific training sessions. TRIMP uses a standardized formula to multiply training intensity (usually expressed as a percentage of heart rate) by training duration, resulting in a numerical value that quantifies total training load.

  • Chronic Training Load (CTL): CTL is the average TRIMP score over a period (e.g., the past 42 days). It reflects long-term training load and is an important indicator for assessing training status and changes in athletic performance.
  • Acute Training Load (ATL): ATL is the average TRIMP score over the past 7 days. It reflects recent training load and fatigue status. Monitoring ATL helps identify the risk of overtraining and the need for recovery.

In the "Trends" tab, PeakWatch uses your TRIMP scores to calculate your fitness status (CTL) and fatigue levels (ATL), providing valuable insights into the balance between long-term fitness and short-term fatigue. This helps optimize training plans and improve the timing of peak performance for specific activities or competitions.

If you are training continuously for an event or challenge, monitoring your TRIMP scores can help assess whether your current training load is appropriate. If you observe that your CTL is gradually increasing while your ATL remains stable or fluctuates moderately, and your recovery values do not show a consistent decline, this indicates that your training load is within an acceptable range, and your athletic performance is likely improving.

The numbers on the right side of the scale represent the maximum TRIMPexp score achievable for the current workout.

How to Use TRIMP to Optimize Training

  1. Monitoring Long-Term Load (CTL): Regularly check your CTL to understand how your body is adapting to your training regimen over time. A rising CTL indicates increased fitness and training capacity.

  2. Monitoring Short-Term Load (ATL): Keep an eye on your ATL to gauge recent training intensity and fatigue levels. High ATL values might indicate a need for more recovery.

  3. Balancing CTL and ATL: Strive for a balance between CTL and ATL. A well-balanced training plan will show a gradual increase in CTL with controlled fluctuations in ATL. This balance helps improve performance while minimizing the risk of overtraining.

Example Scenario

Suppose you are preparing for a marathon. By monitoring your TRIMP scores, you can evaluate whether your training load is appropriate. If you see that your CTL is increasing steadily and your ATL is stable, it indicates that you are handling the training well. If your recovery values remain stable without significant drops, it suggests that your training load is manageable, and your fitness is likely improving.

Conversely, if your ATL is consistently high and your recovery values are dropping, it might indicate overtraining. In this case, you would need to adjust your training intensity and ensure adequate recovery to prevent fatigue and potential injury.

Practical Application in PeakWatch

  • Trends Tab: The Trends tab in PeakWatch will display your TRIMP scores along with CTL and ATL values. This visualization helps you track your training load and make informed decisions about your training plan.
  • Insightful Feedback: PeakWatch will provide feedback based on your TRIMP scores, offering suggestions for adjusting your training load to optimize performance and recovery.
  • Performance Optimization: Use the insights from your TRIMP data to time your peak performance for competitions or specific training goals.

By understanding and applying TRIMP in your training, you can achieve a balanced approach to training load, optimize performance, and reduce the risk of overtraining.