Intensity metric triangulation

Intensity Metric Triangulation

Will Kirousis, BS, CSCS, CISSN | Tri-Hard

Intensity Metric Triangulation:

Balancing the incoming data, with the increasing fatigue of a specific workout to better understand how to adjust that workout, subsequent workouts and when summed over time, how to adjust training overall.

Cardiovascular limitsThermalBrain O2

Low GlycogenLow hydrationBiomechanical

Metabolic (H+, La etc)Changing motivation

Changing risk/reward balanceLeaky calcium channels

Motor unit cycling

+Point of time in a given workout

+Duration of a given workout

+Workouts relationship to overall training plan

+Knowledge of what’s coming (within the workout and beyond)

Fatigueogens:

Logistics:

Anticipatory Regulation

MeasureablesPace

(swimming and running)

How fast are you going?

Power output (cycling)

How much work are you

doing?

Heart rate (cycling and

running)

How stressful is this

workout?

Decision to perform

Muscular work / Energy

Production (ATP)

Increases in: HR,

Respiration, Temperature,

H+…

Brain sum’s internal

environment, past, current,

future.

Anticipatory Regulation and pacing

Adjustments to specific

workout/race OR training

overall

Intensity Metric Triangulation The Science

Measured as power / pace

Measured as change in HR

(bpm)

Felt as change in RPE

Intensity Metric Triangulation

Pace / Power

RPEHeart Rate

Relates to the current workout, anticipated workouts, and past

training

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What’s

Happening

PACE/POWER OUPUT is where it should be.

HEART RATE is where it should be for this

pace/power output.

PERCIEVED EXERTION is where it should be for this

pace/power output.

What It Means Everything is copasetic.

What to Do Continue on as planned.

It’s All Good

This is what you will experience most often.

What’s

Happening

PACE/POWER OUPUT is where it should

be.

HEART RATE is lower than it should be for

this pace/power output.

PERCIEVED EXERTION is where it should

be for this pace/power output.

What It

Means

You are very fresh for this workout because

you are in excellent recovery balance.

What to Do Continue on as planned.

You’re Living Great—Keep It Up!

You will experience this periodically if you have

great chronic sleep, rest, and nutrition habits.

This is a great place to be.

What’s

Happening

PACE/POWER OUPUT is higher than it

should be.

HEART RATE is where it should be for this

pace/power output.

PERCIEVED EXERTION is lower than it

should be for this pace/power output.

What It

Means

You are improving.

What to Do Continue on as planned.

You’re Improving—Yes!

The more you are improving, the more you will experience

workouts like this. When they happen, celebrate your

progress.

What’s

Happening

PACE/POWER OUPUT is where it should be.

HEART RATE is higher than it should be for this

pace/power output.

PERCIEVED EXERTION is higher than it should be

for this pace/power output.

What It

Means

You are getting tired as the workout progresses.

You are dehydrated.

You are experiencing heat stress.

What to Do Continue on with the workout.

Reduce your pace/power output to bring your heart

rate down into a normal range for you for this

intensity.

Make sure you are drinking enough fluid (see your

race-nutrition plan).

A Few Tweaks Are In Order

This happens when you’re acutely tired. Easing up a

bit and making sure you’re well-hydrated will keep you

going well.

What’s

Happening

PACE/POWER OUPUT is where it should be.

HEART RATE is lower than it should be for this

pace/power output.

PERCIEVED EXERTION is higher than it should be

for this pace/power output.

What It

Means

You are most likely low on carbohydrate.

What to Do Continue on with the workout.

For race-specific bricks and race-specific runs,

make sure you are executing your race-nutrition

plan to the letter.

In your meals/snacks after this workout, increase

your intake of starchy carbohydrates for at least 24-

48 hours).

You Need Carbohydrate

This happens when you’re low on carbohydrate. With

some nutrition tweaks, you will get back on track.

What’s

Happening

PACE/POWER OUPUT is lower than it should be.

HEART RATE is lower than it should be for this

pace/power output.

PERCIEVED EXERTION is higher than it should be

for this pace/power output.

What It

Means

You’re tired (from recent workouts, “life”, or a

combination).

What to Do Do the first third of the workout and see if things

improve.

If things improve, continue on with the workout.

If things don’t improve, stop the workout.

If you stop the workout, you need to start a recovery

period of no more than 50% current training volume

done at low intensity for 5-10 days.

Make sure your sleep, rest, and nutrition habits are

top notch the next several days.

You May Need to Stop

This happens when you’re chronically tired. Some training

adjustments are usually in order when this happens.

Additional Questions?

Will Kirousis or Jason Gootmanwill@tri-hard.com or jason@tri-hard.com

978.466.5151 or 207.805.1020