TRIMP is TRaining IMPulse - the idea is to give a measure of how hard you are training.
A good background article on this is http://www.pponline.co.uk/encyc/training-schedules.html
RunSaturday currently offers 4 different ways of calculating a TRIMP measure:
- BASIC - A simple TRIMP using Heart Rate and duration of exercise
- RPE - A Rate Of Perceived TRIMP - calculated using your own guess of how hard you have worked.
- Bannister TRIMP - using the Bannister formula on average Heart Rate
- Zonal Bannister TRIMP - using the Bannister formula on individual Heart Rate zone
There's no particular rights or wrongs between these - they all have merit and interest.
However, please note that these numbers generally give numbers which shouldn't be compared directly - they're different metrics on different scales.
This method requires all exercise to have an average heart rate.
It's explained on http://www.pponline.co.uk/encyc/training-schedules.html as:
"First proposed by Bannister et al in 1975, this method is a very simple way of calculating what is termed TRaining IMPulse (TRIMP). TRIMP is defined as training volume x training intensity and is specific to endurance training as it uses heart rates or heart rate zones. Initially the researchers proposed simple methods of calculating the TRIMP of a session, such as the following:
TRIMP = training time (minutes) x average heart rate (bpm). For example, 30 minutes at 145 bpm. TRIMP = 30 x 145 = 4350.
This method, involving simple maths, makes a great deal of sense in terms of calculating a ‘dose’ of aerobic training, and I would recommend it to the average adult exerciser. For adults looking to improve basic cardiovascular fitness by means of simple training sessions, such as continuous pedalling on an indoor bike, or an aerobics class, this calculation gives them a great monitoring tool to analyse their progress and adherence to training."
2. Rate of Perceived Exertion
If you've entered "Effort" estimates for each of your activities, then runSaturday can calculate a perceived measure of TRIMP.
Again from http://www.pponline.co.uk/encyc/training-schedules.html
"Foster et al developed a method of evaluating training using a variation of the Borg Rating of Perceived Exertion (RPE) scale (see table 3 below), which is designed to measure subjective perception of effort(3).
To calculate the TRIMP, the time of the session (in minutes) is multiplied by the RPE scored. For example, for 60 minutes of weight training, rated as very hard (RPE = 7), TRIMP = 60 x 7 = 420."
3. Bannister TRIMP
This method is similar to the basic method, except that instead of using average heart rate directly, then a Bannister formula is applied to your average heart rate.
This formula produces an exponential weighting to your heart rate - so that working for an hour at 90% of your working heart rate is recognised as being 4 times as hard on you as working at 70% of your working heart rate.
Compared to the basic method, the Bannister TRIMP model, rewards you more for how hard you work, not just how long you work.
4. Zone-based Bannister TRIMP
This method takes the Bannister TRIMP method even fur