Training Load
Training Load, often quantified using metrics like TRIMP (Training Impulse), is a concept widely used in sports science and training to assess and manage the physiological impact of exercise on the body. TRIMP is a method developed by Dr. Eric Banister and Dr. Gunnar Borg to quantify the training effect by considering both the duration and intensity of exercise.
Training Load serves as a crucial tool for athletes and coaches to monitor, plan, and optimize training regimens. By assessing both the duration and intensity of exercise, TRIMP enables a personalized approach to training, accommodating individual fitness levels and aiding in performance prediction. Its role extends to preventing overtraining by allowing for the adjustment of workouts, managing recovery periods, and providing insights into an athlete's physiological response to training.
However, it's important to acknowledge certain shortcomings. While TRIMP is effective in capturing the overall training impact, it may not fully account for factors such as psychological stress, environmental conditions, or individual variability in response to the same load. Additionally, relying solely on TRIMP might overlook specific nuances in training adaptation, and athletes and coaches should consider a holistic approach that incorporates various indicators for a comprehensive understanding of an athlete's readiness and recovery.
TRIMP is often computed as the duration multiplied by the intensity (measured in % of max heart rate). TrainaLyzer uses a scaled version of TRIMP where exercise at higher heart rates contributes more (a factor for 3 at max heart rate), compared to low intensity exercise. In addition to this, TrainaLyzer App distinguishes between load induced by strength training and cardio.
Recovery Score
Recovery is a crucial and integral aspect of training and overall wellness. It occurs during the recovery phase when the body repairs and adapts to the stress induced by exercise, leading to improved performance, reduced risk of injuries, and enhanced well-being.
The TrainaLyzer App provides you with a recovery score, ranging from poor to superb. The score is calculated based on three factors:
Sleep duration
Sleep heart rate
Sleep heart rate variability
Furthermore, the score is calculated relative to your 30-day averages. The algorithm computes the average and standard deviation for each of the three factors and then assigns individual scores to each. These three scores are then combined into a single score presented as 'Recovery'. Each zone (Poor/Subpar/Normal/Great/Superb) is one standard deviation wide. This means that if you are within half a standard deviation from your 30-day average, you are in the "Normal" zone.
Workout Suggestions
The workout suggestion is made based on the balance between training load and recovery. The suggested activity represents the users past preferences, and the duration is influenced by past workout durations. In addition, on days where you have ample recovery and the load allows for it, it scales the suggested workout time (progressive overload).Â
Race Predictor and Advanced Running Features
The race predictor analyzes your past running workouts and estimates race times for 5K, 10K, half marathon, and marathon distances. This estimation is based on the formula published in the paper titled 'Prediction of marathon performance time on the basis of training indices' by Giovanni Tanda. This formula, among many others, utilizes training history and athlete characteristics to estimate race times for specific distances. The particular formula mentioned relies on the average running distance per week and average pace over an 8-week period. It is a simpler model that requires no specialized equipment or lab testing. While developed specifically for marathon race times, it is possible to estimate other distances using Peter Riegel's formula.
For trail runners concerned about a formula based on average pace, fear not! The TrainaLyzer App takes course difficulty into account for all running-related analyses. Each completed running workout includes a section called 'Advanced Running Metrics', which displays, among other things, course difficulty and flat-equivalent distance/pace. The conversion used is based on a formula presented in the scientific paper 'Long-Distance Running Routes' Flat Equivalent Distances from Race Results and Elevation Profiles'. This formula suggests that the elevation profile can be used to convert a route to its 'flat equivalent.'
One of the coolest features of our app is that users can upload a .gpx file of an upcoming race and receive a personalized prediction based on both past training history and the elevation profile of the race. Give it a try!