Training Load / TRIMP Calculator
TRIMP (Training Impulse)
Calculate heart rate-based training impulse
Session RPE Training Load
Calculate training load using the simpler session RPE method
Acute:Chronic Workload Ratio
Calculate your ACWR to monitor injury risk
Formula
TRIMP = Duration x HRR x 0.64 x e^(k x HRR) | Session Load = Duration x RPE | ACWR = Acute Load / Chronic Load (4-wk avg)
Frequently Asked Questions
What is TRIMP?
Training Impulse (TRIMP) is a method to quantify training load using duration and heart rate intensity. It accounts for the exponential nature of physiological stress at higher heart rates. Higher TRIMP means more training stress.
What is a good ACWR?
The acute-to-chronic workload ratio (ACWR) sweet spot is 0.8-1.3. Below 0.8 may lead to detraining, and above 1.5 significantly increases injury risk. Aim to increase weekly training load by no more than 10% per week.
Session RPE vs TRIMP?
Session RPE (duration x perceived exertion) is simpler and requires no heart rate monitor. TRIMP is more objective. Both are valid for monitoring training load. Session RPE correlates well with TRIMP in most studies.
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