TRIMP

TRIMP (Training Impulse) protocol for quantifying individual internal training load via heart rate.

Protocol for Using TRIMP (Training Impulse) in Physical Preparation

1. Protocol Objective

• Accurately quantify internal load (the body's physiological response to exercise).
• Monitor daily, weekly, and monthly training loads.
• Optimize athletic performance by perfectly balancing load/stress with recovery.
• Prevent the risks associated with overtraining.

2. Required Variables

• HRrest: Resting Heart Rate (should be measured immediately upon waking).
• HRmax: Maximal Heart Rate (can be directly measured or mathematically estimated).
• HRavg: Average Heart Rate during the training session.
• Session Duration (measured in minutes).

3. TRIMP Calculation for Each Session

Standard Formula:

TRIMP = Duration (min) × [ (HRavg - HRrest) / (HRmax - HRrest) ] × Weighting Factor

Weighting Factor (Gender Specific):

• Men: Approximately 1.

• Women: Approximately 1.67.

  (Note: This weighting factor can be refined and adjusted according to the specific physiological profiles of your athlete group).

4. Monitoring Organization

• Log the TRIMP score of each session in a daily tracking table.
• Calculate the weekly TRIMP (the total sum of daily TRIMPs).
• Calculate rolling averages over 7 days and 28 days to:
  • Estimate Acute Load (the training load of the last 7 days).
  • Estimate Chronic Load (the average training load over the past 28 days).
• Acute:Chronic Workload Ratio (ACWR):
  • Ideal range: Between 0.8 and 1.3 to effectively minimize the risk of injury.

5. Recommended TRIMP Zones by Objective

Training Phase	Recommended TRIMP/day	Objective
General Preparation	50 - 100 TRIMP	Develop foundational aerobic endurance.
Specific Preparation	100 - 200 TRIMP	Stimulate and develop specific physical capacities.
Competition Phase	50 - 120 TRIMP	Maintain peak fitness with adequate recovery.
Recovery Phase	< 50 TRIMP	Physical and mental regeneration.

6. Practical Tips

• Use a reliable heart rate monitor watch or a highly accurate chest strap.
• Create an Excel spreadsheet or utilize dedicated load-monitoring software.
• Analyze longitudinal data trends rather than focusing solely on raw isolated numbers.
• Immediately adapt and auto-regulate the training plan if:
  • Sudden drop in TRIMP: Indicates severe underloading or extreme neuromuscular fatigue.
  • Sudden spike in TRIMP: Indicates a high risk of physiological overloading.

Example of Weekly Visual Tracking

Day	Duration (min)	HRavg	TRIMP
Monday	60	140 bpm	45
Tuesday	75	155 bpm	65
Wednesday	30	135 bpm	20
Thursday	90	150 bpm	75
Friday	Rest	-	0
Saturday	45	160 bpm	55
Sunday	60	145 bpm	50
Weekly Total			310 TRIMP