Results underneath 1.5 are considered as recommendable, results above 2.0 as critical. The lower the variation the higher the monotony. The training monotony is a method for evaluating the similarity of the daily training and is based on the variation of the daily TRIMP values over the last seven days. If you have exceeded this value, the “Easy TRIMPs” recommendation is replaced by a number of rest days. Easy TRIMPĮasy TRIMP is the maximal allowed TRIMP for the following day that will keep TSB at 0, i.e. As levels of CTL and ATL differ from athlete to athlete, no concrete suggestions can be made. If an important race is ahead, TSB should be clearly positive. Training stress balance is the difference between CTL and ATL (in absolute values) and can help as indicator for hard training (negative values) and rest (positive values). Similar to ATL, Runalyze uses the alltime maximum CTL to express current CTL as percentage. Fitness levelĬhronic Training Load represents your current degree of fitness, being an exponentially weighted average of your training load (i.e. TRIMP) over a period of 42 days by default. Still, if an athlete was overtraining once, reaching 100% ATL is not recommended. In this way, ATL values are always relative to the athlete’s maximum. Instead of showing absolute values, Runalyze uses the alltime maximum ATL to express current ATL as percentage. These parameters can be changed individually by every athlete.Īcute Training Load represents your current degree of fatigue, being an exponentially weighted average of your training load (i.e. TRIMP) over a period of 7 days by default.Ībsolute values of ATL are hard to interpret, as preferred values vary from athlete to athlete depending on their current level. The kilometers and the distance of the weekly long run are derived from typical marathon training plans.īy default, these calculations are based on the training of the last six months, while the kilometres made a week count 2/3 and the long distance runs account for 1/3 of the ‘Marathon shape’. The target is set to a calculated value according to the athlete’s current best possible marathon time, based on the VO2max. To calculate the marathon shape, the kilometers made a week aswell as every single run according to length are looked at. The marathon shape is the solution for this problem, as the prognoses are continually adjusted for missing fitness. These prognoses normally can’t consider whether the athlete has the optimal fitness or endurance for a marathon. The marathon shape is an invention of Runalyze to optimize prognoses for long distances, that are based on the effective VO2max. Which settings you have to adjust the forecasts you can read in this help article. Important: Every runner is different – the predictions do not always fit right away. To be able to estimate the effective VO2Max and the resulting forecasts as well as possible, it is important that you declare competitions as such. #TRIMPS CALCULATOR MANUAL#Alternatively, athletes can pick a manual correction factor. As everybody’s heart rate may behave differently, Runalyze uses an additional individual correction factor which is calculated based on one’s best race and its heart rate automatically. The average of these values will be used as the athlete’s current shape. Optionally, elevation can be taken into account as well. Runalyze estimates the Effective VO 2max for every run with heart rate data based on the relation of heart rate and pace. The resulting Effective VO 2max can be used as direct predictor for upcoming running events. Instead of the exact VO 2max (which can be measured in a lab), the combination of VO 2max and running efficiency is of intereset. Still, two athletes with equal VO 2max values do not need to perform equally as their efficiency may differ. VO 2max is a scientific metric for the maximal oxygen uptake that is highly correlated with one’s maximal running performance.
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