Training Load in polarpersonaltrainer.com


Your performance improvement depends on how you respond to training. To make the most of your training time, your body needs to be ready to train. If it isn't, you can risk injury or at least train for little gain. Polar Training Load shows you when you are recovered enough to make your training count for more. It'll also help you adjust your training duration and intensity according to your daily and weekly targets while taking into consideration your overall training load.

All you need to do is to go to polarpersonaltrainer.com web service (signing up is free!) and upload training data from your Polar training computer, and Training Load will show you how to balance between rest and training.

 

How does Polar Training Load work?

We all know that there's no use going ahead full speed in training if your body is just not ready for it. Polar Training Load uses your personal and training information to show you when your body is recovered enough to train. It takes into account the intensity and duration of your previous training, your age, gender, weight, HRmax, HRsit, VO2max and aerobic and anaerobic threshold values to calculate your recovery. The more information polarpersonaltrainer.com has about you and your performance, the more accurate the Training Load calculation can be. Once you know your Training Load, you can monitor your performance development better, recognize your personal limits more easily, and reach your fitness or performance goals easier and safer.

Check out the Training Load feature in polarpersonaltrainer.com.

Where do I see my Training Load and what do the colors mean?

To use the Training Load, you only have to log into polarpersonaltrainer.com. A cumulative training load is calculated from your training history. The system includes a 14 week training period, but in the calculation, the current and the previous weeks are excluded. If polarpersonaltrainer.com finds fewer than 6 weeks of training history during a 12-week period, it derives the color-indicated limits from your activity level (Profile > Physical information > Activity level > low/moderate/high/top).


Your cumulative training load is indicated in three colors: green, yellow, and red

Green
You are recovered and ready to train more. If you're continuously in green, increase your cumulative training load. You can either add more training sessions to your weekly plan or make the training sessions more intensive. This will help you improve your performance faster. Intensive training sessions and races should preferably be done when you are "in green".

Yellow
You are not fully recovered from your previous training sessions. Your cumulative training load is on a high level. You can still train but should avoid high intensity training and/or races.

Red
You have not recovered. Your cumulative training load is on a very high level. If you continue training when "in red", it may lead to a state of overreaching.

 

Cumulative training load color thresholds are based on your personal training history available in polarpersonaltrainer.com. As you increase/decrease your training intensity/time, the thresholds adapt themselves accordingly to help you optimize your training load. If you are just starting out, give the system at least 6 weeks to adapt to your training history. Data transferred via Polar WebSync or WebLink, as well as manually entered data are taken into account. If you have not yet accumulated 14 weeks of personal training history to polarpersonaltrainer.com, your activity level (Profile > Physical information > Activity level > low/moderate/high/top) affects the Training Load calculation.

What do the Training Load numbers mean?

Training load value is a numeric value which describes the usage of critical energy reservesFat is an unlimited source of energy. Carbohydrates and protein reserves, however, are limited and can be depleted during training. Your body uses carbohydrates first, and when they run out, your body turns to proteins as a source of energy. These are called critical energy reserves. Training Load value is an approximate measure of carbohydrate and protein used as energy during training. Its numeric value typically ranges from 50 to 250 in a 30-90 minute exercise session. When you compare training results with values 200 and 100, the numbers tell that the first training session required twice the amount of critical energy reserves.

 

At-a-glance view

Go to Training/Diary to see your Training Load at a glance. A colored triangle is given in green, yellow, or red next to weekday name in week/month view.

In-depth view

Go to My Training ? Training Load to do closer analysis over selected time period. Training intensity and duration, as well as physical parameters (e.g. age, weight) affect cumulative training load. The graph background is color-coded in green, yellow, and red.

 

  • You can view sport specific training loads and select the desired training period, 183 days at max.

  • The red curve indicates your actual training load status and is based on your training results.

  • The grey curve indicates the planned training load status and is based on the training targets on your diary. The grey curve continues into the future if you have created training targets in your Diary.

  • The red bar indicates your actual daily training load value, based on your training results of a given day.

  • The grey bar indicates your planned training load value and is based on your training targets for a given day.


The bars on the graph indicate your daily training load value. Place your mouse over a bar on a wanted date to show the sport and its actual and planned training load values. If you have had many training sessions on the day, all of them are shown.


By comparing the planned training load against the actual training load, you can analyze the strenuousness of your training and use the information to plan your future training.

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