TrainingLoad - training dose calculations on the go.
Designed exclusively for the iPhone and iPod Touch, TrainingLoad allows anyone to record and track the 'dose' of exercise for a single person with two common methods used by sport and exercise scientists - Session-RPE and the Training Impulse (TRIMP). Both methods integrate training intensity and training duration into a single number representing the overall dose of training. With TrainingLoad, tracking and manipulating the training load has become a lot easier. Oh, and by the way, it's free!
Two for one.
The TRIMP integrates training intensity and training duration into a single overall measure of training ‘dose’. The TRIMP uses the exponential relationship between fractional elevation in heart rate and blood lactate concentration, as observed during incremental exercise, to ‘weight’ exercise at a particular intensity. This method provides an exponentially higher weighting for higher intensity sessions. Session-RPE is a subjective method of calculating the training load. The method uses a modified 0-10 version of the Rating of Perceived Exertion (RPE). Approximately 30 minutes after a training session the exerciser or athlete rates how hard their session was on the 0-10 scale. This is their RPE. The RPE is then multiplied by the duration of the session to produce a value in arbitrary units (AU). TrainingLoad allows you to enter the RPE, the maximal and resting heart rate, the mean heart rate for the training session and the session duration. By entering these values via the sliders it takes just a single button tap to then calculate the TRIMP and Session-RPE.
All sessions in the one spot.
Tapping on 'View Data' presents a table listing all individual sessions including the date, the description, the TRIMP value and the Session-RPE value. From here you can share the data by email and/or Twitter. Sharing the data by email will attach the entire database to an email that you can share with anyone. The .txt file that is exported can easily be imported into a spreadsheet for further analysis or backup. Sharing by Twitter will load a new tweet with the data from the latest exercise session. If you ever need to delete the data for a training session just swipe along the row and then hit the delete button.
TrainingLoad graphs all individual training sessions so that you can see the daily progression in the TRIMP and Session-RPE. This is important if you want to maintain high variability in the training. Low variation in the dose of training has been shown to be related to an increased chance of illness and/or injury. Therefore having high variability from day-to-day should be a high priority. This daily variation in training load is quantified in the measure called monotony, which is displayed on the weekly graph. If there are more than 15 training sessions then the daily graph will display the latest 15 sessions.
Tapping on 'View Graph' will display the data as both individual sessions (DAILY) and as weekly totals (WEEKLY). The weekly graph for TRIMP also displays the percentage change from the previous week. The weekly graph for Session-RPE also displays the monotony, percentage change from the previous week, and strain. Monotony describes the variation in the training load, with higher values representing less variation. Low variation has been shown to increase the likelihood of abnormal training adaptations and possibly injury or illness. Therefore, high variation in the training load is advised, which would result in low monotony. It is advised that values above 2 are avoided. Strain is calculated as load x monotony and displayed on the weekly graph as a black circle connected with lines. Strain represents the combined value of load and monotony, so if the load is high and there is little variation in that load then the strain will be high. Consequently, it is advised that strain be lower than load. The monotony values are colour-coded green (good), orange (caution), or red (danger). As for monotony, the percentage change in weekly loads are colour-coded to show the magnitude of change - green (optimal), orange (high), and red (too high).