What is training load?

Using training load to plan and analyse your preparation is a powerful weapon. The risk of injuries can be significantly reduced and training efficiency increased.

But what is training load?

Long story short, training load is nothing more than this:
TRAINING LOAD = TRAINING VOLUME x TRAINING INTENSITY
Using a logging software such as SportTracks, makes it very easy to implement the previous expression. The only important thing is to chose correctly the two parameters. In the following lines a synthetic explanation of their meanings.
Training volume is usually calculated as training duration. Another approach is to define it using mileage (for example 120 km/week for a runner). There are no major differences in choosing one or another.
Training intensity indicates how hard your workout is. A common way to quantify this parameter is by using the so-called Borg RPE (Rating of Perceived Exertion) Scale. Originally conceived with numbers from 6 to 20, nowadays it is commonly accepted tu use values from 0 to 10 to quantify the perceived exertion. The great advantage of this method lies in its simplicity: the athlete judges every workout’s intensity with a number according to his/her sensations. This is a good way for taking into account a wide pool of parameters that influence the workout like, for example, athlete’s motivationkind of shoes used or nutrition before and after the session.
0
Rest
1
Extremely light
2
Very light
3
Light
4
Somewhat hard
5
Hard
6
7
Very hard
8
9
Extremely hard
10
Maximal exertion
The modified Borg RPE (Rating of Perceived Exertion) Scale.
It is quite a little effort to obtain such a powerful analysis tool. And it is funny indeed, playing with all those numbers. Give it a try!

Here you can find a list of my running-related posts. Now shut down the notebook and have a run! 
Science and Training:
Races:

5 thoughts on “What is training load?

  1. Sarà un mio difetto, ma trovo molto difficile valutare i miei allenamenti con la scala di Borg. Ultimamente mi trovo bene con il “Suffer Score” di Strava, ovviamente serve una fascia cardio perfettamente funzionante!!!

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  2. “Strava Suffer Score
    The Strava Suffer Score is an analysis of your heart rate data. By tracking your heart rate through your workout and its level relative to your maximum heart rate, we attach a value to show exactly how hard you worked. The more time you spend going full gas and the longer your activity, the higher the score. Compare your Suffer Score with friends and pros, see if you can do a truly epic workout and motivate yourself to push that extra bit harder! The Suffer Score was inspired by the concept of TRIMP (TRaining IMPulse) coined by Dr. Eric Bannister.”

    In base alla tua FCMax, ti divide la FC in 5 zone di lavoro (Recovery, Endurance, Moderate, Intensity, Max), più tempo passi nelle ultime, più aumenta lo Score.

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  3. Tutto chiaro, anche se non mi piace che non tenga conto delle velocità (lavori molto corti possono non far salire molto i battiti ma essere decisamente impegnativi sotto altri punti di vista). Grazie per l'informazione! L'argomento è davvero interessante.

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