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.
Check out the Training Load feature in polarpersonaltrainer.com.
Your cumulative training load is indicated in three colors: green, yellow, and red
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".
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.
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.
- 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.