免费训练负荷计算器(TRIMP)
使用TRIMP方法量化训练负荷，避免过度训练。
minutes
bpm
bpm
bpm
TRIMP Score
66
Heart Rate Reserve Used65 %
TRIMP Score vs Session Duration
公式
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
计算示例
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)
常见问题
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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