Training Load Rechner (TRIMP) — Formel

TRIMP (Training Impulse)

TRIMP quantifies session training load by combining duration with exercise intensity.

Formula (Male)

TRIMP = Duration x HRratio x 0.64 x e^(1.92 x HRratio)

Where HRratio = (Avg HR - Rest HR) / (Max HR - Rest HR)

Interpretation

TRIMPLoad Level <50Light 50-150Moderate 150-300Hard >300Very hard

Lösungsbeispiel

A 45-minute run averaging 145 bpm, resting HR 60, max HR 190.

  1. HR ratio = (145 - 60) / (190 - 60) = 85 / 130 = 0.654
  2. TRIMP = 45 x 0.654 x 0.64 x e^(1.92 x 0.654)
  3. = 45 x 0.654 x 0.64 x e^(1.256)
  4. = 45 x 0.654 x 0.64 x 3.512 = 66 (Moderate)