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Training Impulse (TRIMP) Calculator

Calculate Training Impulse (TRIMP) to quantify training load based on heart rate data and physiological stress.

Training Impulse (TRIMP) Calculator

Quantify heart-rate-based training load using session duration, intensity, and gender-specific weighting.

Understanding the Inputs

Gather dependable heart-rate data for meaningful TRIMP values

  • Duration (minutes): Total session length contributing to cardiovascular load.
  • Average Heart Rate: Mean heart rate during the session. Ensure your device is properly calibrated.
  • Resting Heart Rate: Morning resting HR or a consistent baseline measured when fully rested.
  • Maximum Heart Rate: Measured or estimated HRmax. Accurate values improve TRIMP precision.
  • Gender: Determines the exponential weighting factor used in the Bannister TRIMP formula.

Related Calculators

Integrate TRIMP with other training metrics

Training Stress Score (TSS)

Compare heart-rate load with power or pace-based TSS values.

Chronic Training Load (CTL)

Feed TRIMP-derived TSS into CTL for long-term planning.

Acute Training Load (ATL)

Monitor short-term fatigue alongside TRIMP scores.

Power-to-HR Efficiency

Observe how heart rate efficiency changes as TRIMP varies.

Complete Guide: Applying TRIMP in Training

Use heart-rate load to steer endurance development

TRIMP reflects the internal strain of a workout. By tracking daily scores, you can identify when cardiovascular load is climbing too quickly, when recovery is required, and how different workout types contribute to fitness. Pair TRIMP with power or pace metrics for a comprehensive view of both internal and external load.

Keep heart-rate monitors maintained and calibrated, monitor environmental factors (heat, humidity) that affect HR response, and adjust expectations accordingly. Integrating TRIMP with CTL, ATL, and subjective feedback ensures smarter training decisions and long-term consistency.

Frequently Asked Questions

TRIMP fundamentals and best practices

What is TRIMP?

Training Impulse (TRIMP) quantifies workout load using heart rate data. It multiplies duration by relative heart rate and applies an exponential weighting that captures how intensity rises non-linearly.

How is TRIMP different from TSS?

TRIMP relies on heart rate, while TSS is power- or pace-based. TRIMP can be used when power meters are unavailable or when you want a heart-rate-informed view of internal load.

Which TRIMP method does this calculator use?

It implements the classic Bannister TRIMP formula using gender-specific exponential weighting factors (0.64 for males, 0.86 for females).

Do I need exact resting and max heart rate values?

More accurate inputs produce better TRIMP estimates. Measure resting HR over several mornings and test or estimate HRmax using lab or field protocols.

What is a good TRIMP score?

Short recovery workouts may score below 50 TRIMP, steady endurance sessions 60–120, and intense interval sets 120+. Context (fitness level, goals) determines whether a score is appropriate.

Can TRIMP detect overtraining?

Use TRIMP trends with other metrics (sleep, mood, HRV). Sudden spikes or consistently high daily TRIMP without rest can signal excessive load and risk of overreaching.

How often should I log TRIMP?

Logging every session creates a clear picture of cardiovascular stress. Aggregating weekly TRIMP helps plan rest days and monitor training cycles.

Is TRIMP useful for multisport athletes?

Yes. TRIMP is modality-agnostic—swimming, cycling, running, or rowing can be evaluated as long as heart rate data are available.

Why might TRIMP underestimate sprint sessions?

Heart rate responds with a lag, so very short, explosive intervals may produce lower TRIMP than perceived effort. Combine TRIMP with session RPE for such workouts.

Can medications affect TRIMP?

Beta-blockers or heart-rate altering medications can reduce HR response, lowering TRIMP. Adjust interpretation accordingly and consult healthcare professionals.

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Training Impulse (TRIMP) Calculator

Calculate Training Impulse (TRIMP) to quantify training load based on heart rate data and physiological stress.

How to use Training Impulse (TRIMP) Calculator

Step-by-step guide to using the Training Impulse (TRIMP) Calculator:

  1. Enter your values. Input the required values in the calculator form
  2. Calculate. The calculator will automatically compute and display your results
  3. Review results. Review the calculated results and any additional information provided

Frequently asked questions

How do I use the Training Impulse (TRIMP) Calculator?

Simply enter your values in the input fields and the calculator will automatically compute the results. The Training Impulse (TRIMP) Calculator is designed to be user-friendly and provide instant calculations.

Is the Training Impulse (TRIMP) Calculator free to use?

Yes, the Training Impulse (TRIMP) Calculator is completely free to use. No registration or payment is required.

Can I use this calculator on mobile devices?

Yes, the Training Impulse (TRIMP) Calculator is fully responsive and works perfectly on mobile phones, tablets, and desktop computers.

Are the results from Training Impulse (TRIMP) Calculator accurate?

Yes, our calculators use standard formulas and are regularly tested for accuracy. However, results should be used for informational purposes and not as a substitute for professional advice.