Planned and completed workouts have some key metrics that are used for calculating load and plotting on the performance management chart.
Brief Definitions
Intensity Factor (IF): A measure of workout intensity relative to an athlete's threshold, such as functional threshold power (FTP) for cycling or threshold pace for running. It is calculated as the ratio of the workout's intensity to the athlete's threshold.
Effort Score (ES similar TSS): A composite number that quantifies the overall training load of a workout based on its duration and intensity. It's used to gauge how much stress a workout places on the body.
Acute Training Load (ATL): A measure of the training load accumulated over a recent, short-term period, typically the last 7 days. It reflects how much fatigue an athlete is experiencing.
Chronic Training Load (CTL): A measure of the training load accumulated over a longer period, usually the last 42 days. It represents an athlete's overall fitness level.
Training Stress Balance (TSB): The difference between CTL and ATL. This metric helps determine an athlete's balance between fitness and fatigue, where positive values indicate more fitness relative to fatigue, and negative values suggest higher fatigue.
Rate of Perceived Exertion (RPE): Perceived exertion is a subjective measure of how hard an individual feels they are working during physical activity, based on physical sensations like breathlessness, fatigue, and muscle effort.
Detailed Descriptions
Intensity Factor (IF): Coaches can use Intensity Factor to determine the appropriate intensity for each workout. By setting specific IF targets, they ensure athletes train at the right intensity level relative to their current fitness. This helps in structuring sessions such as high-intensity intervals or low-intensity recovery workouts.
Effort Score (ES similar to TSS): Effort Score helps quantify the overall stress of each workout, allowing coaches to track cumulative training load. By monitoring Effort Score, coaches can plan weekly and monthly training loads, progressively building fitness while allowing for adequate recovery. Adjusting workout durations and intensities to meet targeted Effort Score goals ensures a balanced training regimen.
Acute Training Load (ATL): ATL is used to gauge recent training load and understand current fatigue levels. If ATL is high, indicating recent heavy training, a coach might prescribe lighter sessions or rest days to allow for recovery. This ensures athletes are not overreaching and helps maintain a sustainable training intensity.
Chronic Training Load (CTL): CTL measures long-term training load and overall fitness. Coaches use CTL to set long-term training goals and monitor progress. Ensuring that CTL is gradually increasing indicates improving fitness. If CTL plateaus or decreases, adjustments in the training plan might be necessary to continue making fitness gains.
Training Stress Balance (TSB): TSB helps in balancing fitness and fatigue to optimize performance. By monitoring TSB, coaches can plan tapering periods before competitions, ensuring athletes are fresh and ready to perform. Positive TSB values indicate a good balance for peak performance, while negative values suggest a need for additional recovery. This metric is crucial for timing the athlete's peak for important events.
Rate of Perceived Exertion (RPE): Perceived exertion refers to how hard you feel your body is working during exercise, based on your personal experience of effort, strain, fatigue, and discomfort. Unlike heart rate or power, which are objective measures, perceived exertion is subjective and varies between individuals. It is influenced by factors such as fitness level, exercise intensity, environmental conditions, and mental state.
A commonly used scale for measuring perceived exertion is the 1–10 scale, where each number corresponds to a level of intensity:
Very Light – Barely any effort; could maintain this pace all day (e.g., slow walking).
Light – Easy pace; breathing is slightly noticeable but manageable (e.g., brisk walking).
Somewhat Light– Comfortable pace; breathing is a bit heavier but still able to hold a conversation.
Light to Moderate – Starting to feel effortful; speaking in full sentences is possible but slightly more challenging.
Moderate– Breathing is heavier, and effort is noticeable; able to talk but not for long.
Moderate to Hard – Exercise feels challenging; talking requires pausing to catch your breath.
Somewhat Hard – High effort; talking is difficult, and breathing is deep and frequent.
Hard – Intense exertion; very short sentences, if any, can be managed.
Very Hard – Maximum sustainable intensity; speaking is nearly impossible, and discomfort is high.
All Out – All-out exertion; cannot sustain this level for more than a few seconds.
This scale helps individuals and coaches monitor exercise intensity and adjust training efforts without relying solely on external tools like heart rate monitors or power meters.