Training Load Calculator (TRIMP)
Calculate your session training load using the TRIMP (Training Impulse) method based on duration and heart rate.
TRIMP Score
66
TRIMP Score vs Session Duration
Fórmula
## 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 | TRIMP | Load Level | |---|---| | <50 | Light | | 50-150 | Moderate | | 150-300 | Hard | | >300 | Very hard |
Ejemplo Resuelto
A 45-minute run averaging 145 bpm, resting HR 60, max HR 190.
- 01HR ratio = (145 - 60) / (190 - 60) = 85 / 130 = 0.654
- 02TRIMP = 45 x 0.654 x 0.64 x e^(1.92 x 0.654)
- 03= 45 x 0.654 x 0.64 x e^(1.256)
- 04= 45 x 0.654 x 0.64 x 3.512 = 66 (Moderate)
Preguntas Frecuentes
What is TRIMP used for?
TRIMP helps track weekly training load to manage fatigue, prevent overtraining, and periodize training programs.
What is a good weekly TRIMP?
Recreational athletes often accumulate 200-400 weekly TRIMP. Competitive athletes may exceed 600. Increase no more than 10% per week.
Why does TRIMP use an exponential factor?
The exponential accounts for the disproportionately greater physiological stress of higher-intensity exercise compared to low-intensity work.
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