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
Inte
nsi
ty M
etri
c Tr
ian
gula
tio
n
The
Ap
plic
atio
n
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 [email protected] or [email protected]
978.466.5151 or 207.805.1020
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