1/1/2024 0 Comments Trimps calculator![]() However, there are some serious flaws in this technique. This approach works well if you are using a Heart Rate Monitor that will display the times spent in each zone, but without transferring the details to a computer for more sophisticated analysis. One common approach is based around the book by Sally Edwards that uses a five zones and assigns each a scaling factor as shown below. These zones are based on the percentage of the Maximum Heart Rate (HR max). Instead of treating Heart Rate is a continuous range of values, it is divided up into different zones. The equivalent TRIMP avg suggests that both workouts are equally difficult, but in practice the interval training is much harder.Ī slightly better approach is based around Heart Rate zones. Both workouts have a TRIMP avg of 60 \*130 = 7,800. of intervals and 180 BPM which is also an average of 130 BPM. The second workout is an interval training session, where 50 min. The first is a steady-state workout with a Heart Rate of 130 BPM. Consider two workouts, each an hour-long. However, the floor in this method is that the average Heart Rate does not really reflect the difficulty of a workout. This method has the advantage of using the absolute measure of Heart Rate, and the simplicity of a trivial calculation. ![]() So if an athlete runs for two hours with an average Heart Rate of 140 BPM, the TRIMP avg is 120 x 140 = 16,800. The simplest and most basic form of using Heart Rate to evaluate training load is to simply multiply the average Heart Rate for a workout by the time in minutes. In addition, the perceived exertion may work better for workouts such as weight training, or plyometrics, where Heart Rate alone does not truly capture the training load. However, while this method lacks the precision of a Heart Rate based training load, it does include some aspect of the athletes Mood State, which may be useful in determining Overtraining Syndrome. Also, the last part of the workout tends to disproportionately influence how the athlete perceives the overall exertion. The subjective nature of the RPE scale can introduce some repeatability problems. The units for this session load are not absolute, nor of a really comparable between athletes. So if an athlete runs for two hours and rates this as an RPE of six, the TRIMP cr10would be 120 x 6 = 720. This scale goes from 0 to 10+, and multiplying this session RPE value by the session time in minutes gives a value for the training load of that session. of finishing) the athlete rates the intensity of the session using the Borg CR10 RPE scale. At the end of the training session (ideally within 30 min. Using a Rating of Perceived Exertion has the advantage of needing no technology. Running 10 miles at an easy pace is far removed from 10 miles of hard Interval Training. This approach is attractive because it is simple, but it does not take into account exercise intensity. The simplest and most common way of measuring training stress is to use training volume either mileage or time. 5 TRIMP exp Exponential Heart Rate Scaling.It (80) just seemed higher than an equivalently hard 80-TRIMP run session over a similar period. The reason being that I came up with a figure of, let’s say, 80 TRIMPs for whatever the swim length time was. It’s April now and I still have this nagging doubt that 5 is too high. Then again I set my zones conservatively. A good efficient swimmer not doing a maximal effort might be 1 TRIMP per 25m length. Having retried it today I get the same result. To cut a long story short I said before that 5 TRIMPs per 100m was about right. I had a few issues with the unit not picking up the HR track all the time but largely it was OK. ![]() I went to check my old calculation today at the pool with my trusty old Polar s720i – which, like many old Polars, work in the pool. SIMS Swimming Pool (Photo credit: Wikipedia) ![]() FTC: Affiliate Disclosure: All links pay commission
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