Banister model applied collectively for monitoring team training load, fitness, and fatigue.
Protocol for Using Banister's TRIMP in Physical Preparation
1. Objective
Measure the internal load (physiological response) to training.
Accurately quantify the effect of physiological stress on the athlete.
Manage training progression and effectively avoid overtraining.
2. Required Equipment
A reliable heart rate monitor (chest strap or watch).
Knowledge of the athlete's:
Resting Heart Rate (HRrest)
Maximal Heart Rate (HRmax)
3. Banister's TRIMP Formula
TRIMP = Duration (in minutes) × ΔHR × Intensity Factor
Where:
ΔHR = (HRavg - HRrest) / (HRmax - HRrest)
HRavg = Average heart rate during the session.
Intensity Factor = A weighting factor that accounts for the exponential increase in exercise intensity:
Men: Factor = 0.64 × e^(1.92 × ΔHR)
Women: Factor = 0.86 × e^(1.67 × ΔHR)
(Where "e" is Euler's constant ≈ 2.71828)
✅ Note: The exponential factor means that as intensity increases, the TRIMP load accumulates at a significantly faster (exponential) rate.
4. Calculation Steps
Measure the HRrest and HRmax for each athlete.
During each training session:
Record the HRavg.
Note the total duration in minutes.
Calculate the ΔHR.
Apply the formula to determine the session's TRIMP score.
5. Daily and Weekly Monitoring
After each session: Calculate the session TRIMP.
At the end of the week: Sum all daily TRIMP scores to obtain the Weekly TRIMP.
Compare week by week to evaluate:
Total training load.
Neuromuscular and systemic fatigue levels.
The need for adaptation (increasing or decreasing volume/intensity).
6. Practical Use of Banister's TRIMP
Development Phase (Preparation): High TRIMP scores, progressive overloading.
Stabilization Phase: Moderate and highly controlled TRIMP scores.
Recovery Phase: Low TRIMP scores to prioritize physiological regeneration.
⚠️ Warning: Sustaining excessively high TRIMP scores for prolonged periods leads to severe fatigue accumulation, increasing the risk of injury and performance stagnation.
7. Calculation Example
Session Data:
HRrest: 60 bpm
HRmax: 190 bpm
HRavg during session: 150 bpm
Session Duration: 60 minutes
➔ Step 1: Calculate ΔHR
ΔHR = (150 - 60) / (190 - 60) = 90 / 130 ≈ 0.69
➔ Step 2: Calculate the Intensity Factor (for a male athlete)
Factor = 0.64 × e^(1.92 × 0.69)
Factor = 0.64 × e^(1.3248) ≈ 0.64 × 3.76 ≈ 2.4
➔ Step 3: Calculate final TRIMP
TRIMP = 60 × 0.69 × 2.4 ≈ 99.4
Therefore, the TRIMP score for this session is approximately 99 points!
✅ Quick Summary
Step
Action
1
Measure HRrest and HRmax.
2
Record HRavg and session duration.
3
Calculate the ΔHR.
4
Calculate the exponential intensity factor.
5
Compute the total TRIMP score.
6
Monitor tracking daily and adjust loads accordingly.