EDWARDZ

Edwards training load model applied collectively for team heart rate zone-based load quantification.

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 optimal balance between physiological stimulation (stress) 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 direct field/lab test or an accurate estimation formula.

3. Defining Heart Rate Zones

Zone	% of HRmax	Intensity	Coefficient (Weighting)
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 training session:

1. Record the time (in minutes) spent in each specific heart rate zone.
2. Multiply the time by the associated coefficient.
3. Add all the resulting values together to obtain the final score.

Formula:

TRIMP = (TZ1 × 1) + (TZ2 × 2) + (TZ3 × 3) + (TZ4 × 4) + (TZ5 × 5)

Where TZn = Time spent in Zone n (in minutes).

5. Monitoring Organization

• After each session: Record the obtained TRIMP score.
• Every week: Sum the daily TRIMP scores to calculate the Weekly TRIMP.
• Every month: Observe load trends and evolutions to safely auto-regulate and adjust the training programming.

6. Practical Interpretation

• Periodization: Implement a progressive increase in load over 3 weeks, followed by a deload week (lighter load to allow supercompensation).
• Monitoring alerts:
  • Excessive accumulation of TRIMP: Indicates a high risk of systemic fatigue and injury.
  • Sudden drop: Indicates underloading and a potential loss of physical conditioning.
• Use the Acute:Chronic Workload Ratio (ACWR):
  • 0.8 – 1.3 = Safety "Sweet Spot" Zone.
  • 1.5 or greater = Increased risk of injury ("Danger Zone").

7. Examples of Practical Instructions

• "Today, we are targeting a session around 100 TRIMP" ➔ This allows the coach to prescribe and control both duration and internal intensity simultaneously.
• "For this week, the target is 600 TRIMP" ➔ This allows the athlete to distribute the load according to their daily readiness and the overall programming.

✅ Quick Summary

Step	Action
1	Measure or estimate HRmax.
2	Define the 5 heart rate zones.
3	Record the time spent in each zone post-workout.
4	Calculate the session TRIMP using the Edwards formula.
5	Track and analyze weekly and monthly workload evolution.