Session Strength & Conditioning | Duration 65 min
Global summary
Type : Strength & Conditioning
Duration ~ 65 min
Training load (TRIMP) ~ 117
*Calories ~ 500 kcal
Full description
Warm-up (15 min)10 min of progressive skipping rope.A few star jumps and knee-to-chest jumps.Dynamic...
Duration per heart rate zone
Understanding Training Load with Edward's TRIMP Formula
To evaluate the **physiological load** of your training sessions, our approach is based on a key principle: the **time spent in each heart rate zone (Z1 to Z5)**. Unlike calories which measure energy expenditure, training load quantifies the **overall physiological stress** your body undergoes. A high load indicates a more intense and/or longer workout, requiring greater recovery.
The higher the intensity and the longer it is maintained, the more significant the training load. This is because higher heart rate zones place more demand on your cardiovascular system and require more effort from the body.
Garmin Zones and their Coefficients
For each zone, we assign a **weighting factor** that reflects this intensity. The higher the factor, the more the zone contributes to the total load. We use Garmin heart rate zones, widely recognized for their relevance:
| Garmin Zone | Percentage of Max HR | Weighting Factor |
|---|---|---|
| Zone 1 | 50-60% | 1 |
| Zone 2 | 60-70% | 2 |
| Zone 3 | 70-80% | 3 |
| Zone 4 | 80-90% | 4 |
| Zone 5 | 90-100% | 5 |
Edward's TRIMP Formula
We calculate training load by **simply adding the product of time spent in each zone by its respective weighting factor**. The formula is as follows:
Calculation detail for the session:
- 29.25 minutes in Zone 1
- 22.75 minutes in Zone 2
- 9.75 minutes in Zone 3
- 3.25 minutes in Zone 4
- 0 minutes in Zone 5
Your training load (TRIMP) is:
TRIMP = (29.25 min × 1) + (22.75 min × 2) + (9.75 min × 3) + (3.25 min × 4) + (0 min × 5)
TRIMP = 29.25 + 2*22.75 + 3*9.75 + 4*3.25 + 5*0
TRIMP = 117
Your training load for this session is 117 TRIMP units.
Keep in mind that this value represents a physiological estimate and does not account for other forms of stress like muscle load, neuromuscular stress, or external factors (sleep, nutrition, daily life stress). TRIMP is a valuable indicator to help you track your cardiovascular training load and better plan your sessions and recovery.
Understanding the Calorie Calculation for Your Training Sessions
To estimate the energy expended during your workouts, our calculation is based on two key elements: your **session type** (running, cycling, swimming, etc.) and the **time spent in each heart rate zone (Z1 to Z5)**.
Each discipline has unique energy characteristics, and intensity (represented by heart rate zones) directly determines energy consumption. **The more intense the effort, the higher the calories burned per minute.**
Estimations of Calories Burned per Minute
Here are our estimations of calories burned per minute for each discipline and intensity zone. These figures are based on an average and serve as a guide to help you understand the energy impact of your sessions:
| Heart Rate Zone | Running | Swimming | Cycling/Indoor Cycling | Brick Session | Strength & Conditioning |
|---|---|---|---|---|---|
| Z1 | 8 kcal/min | 6 kcal/min | 7 kcal/min | 8 kcal/min | 6 kcal/min |
| Z2 | 10 kcal/min | 8 kcal/min | 9 kcal/min | 10 kcal/min | 8 kcal/min |
| Z3 | 12 kcal/min | 10 kcal/min | 11 kcal/min | 12 kcal/min | 10 kcal/min |
| Z4 | 16 kcal/min | 13 kcal/min | 14 kcal/min | 16 kcal/min | 14 kcal/min |
| Z5 | 20 kcal/min | 18 kcal/min | 19 kcal/min | 20 kcal/min | 18 kcal/min |
How the Calculation is Done
We **simply add the calories spent in each zone** to get an estimated total for your session. Calculation detail for the session:
Calculation detail for the session:
- 29.25 minutes in Zone 1
- 22.75 minutes in Zone 2
- 9.75 minutes in Zone 3
- 3.25 minutes in Zone 4
- 0 minutes in Zone 5
Your energy expenditure (in calories) is:
CALORIES = (29.25 min × calories_per_min_z1) + (22.75 min × calories_per_min_z2) + (9.75 min × calories_per_min_z3) + (3.25 min × calories_per_min_z4) + (0 min × calories_per_min_z5)
CALORIES = (29.25 * 6) + (22.75 * 8) + (9.75 * 10) + (3.25 * 14) + (0 * 18)
CALORIES = 500
Your energy expenditure for this session is 500 kcal.
Keep in mind that these figures represent a **broad estimate**. Many individual factors such as your age, weight, gender, fitness level, and even weather conditions are not taken into account in this simplified calculation. They mainly serve as indicators to help you track your energy expenditure and compare the intensity of your different sessions.