Edwards training load model for quantifying internal load based on heart rate training zones.
Protocol for Using Edwards' TRIMP in Physical Preparation
1. Objective
- Quantify the internal training load.
- Track the cumulative intensity for each session, week, and training cycle.
- Optimize the balance between stimulation and recovery.
2. Required Equipment
- A reliable heart rate monitor watch (with the capability to export time spent in each heart rate zone).
- Knowledge of the athlete's Maximal Heart Rate (HRmax), determined either via a test or estimation.
3. Defining Heart Rate Zones
| Zone | % of HRmax | Intensity | Coefficient |
|---|
| Zone 1 | 50-60% | Very light | 1 |
| Zone 2 | 60-70% | Light | 2 |
| Zone 3 | 70-80% | Moderate | 3 |
| Zone 4 | 80-90% | Hard | 4 |
| Zone 5 | 90-100% | Very hard | 5 |
4. TRIMP Calculation for each session
For each session:
- Record the time spent in each zone.
- Multiply the time (in minutes) by the associated coefficient.
- Sum all the results.
Formula:
TRIMP = (TZ1 × 1) + (TZ2 × 2) + (TZ3 × 3) + (TZ4 × 4) + (TZ5 × 5)
where TZn = Time spent in Zone n.
5. Tracking Organization
- After each session: note the obtained TRIMP.
- Every week: sum the daily TRIMPs ➔ Weekly TRIMP.
- Every month: observe load trends to adjust programming.
6. Practical Interpretation
- Progressive increase of the load over 3 weeks, then deload (lighter week).
- Monitor:
- Excessive accumulation of TRIMP ➔ risk of fatigue, injury.
- Sudden drop ➔ underload, loss of fitness.
- Use the Acute/Chronic Workload Ratio (ACWR):
- 0.8–1.3 = Safety zone.
- > 1.5 = Increased risk of injury.
7. Examples of instructions
- "Today, we aim for a session around 100 TRIMP" ➔ Controls both duration and intensity.
- "Over the week, goal is 600 TRIMP" ➔ Distributes the load according to the program.
✅ Quick Summary
| Step | Action |
|---|
| 1 | Measure HRmax. |
| 2 | Define the zones. |
| 3 | Record time in each zone. |
| 4 | Calculate session TRIMP. |
| 5 | Track weekly and monthly evolution. |