KEY
HOW TO INTERPRET THE TRAINING LOADS RECOMMENDED BY SUPEROP

The session training load (“Demanding”, “Average”, or “Light”) results from a combination of the intensity and quantity of that training.

We evaluate the quantity and the intensity of each session on a scale from 1 to 5.
Multiplying these two values together produces a score that indicates if a session was demanding, average or light.

The following table calculates all possible scores from a training session:

Quantity x Duration = Training load

SuperOp Key

Therefore, if SuperOp verified that your condition today is:


  • OPTIMAL (GREEN)
    You can benefit from a “DEMANDING” training session, that is training with a total score of at least 16.
  • FAIR (YELLOW)
    You can benefit from an AVERAGE training session, that is training with a minimum score of 8 and a maximum score of 15.


  • SUFFICIENT (ORANGE)
    You can benefit from a LIGHT TRAINING session, that is training with a score that does not exceed 6.
  • INSUFFICIENT (RED)
    It is recommended not to train or, at most, carry out a “minimum” training session whose score does not exceed 2.


Here is how to assess the quantity and intensity scores for a training session:


QUANTITY

Please evaluate the quantity of your yesterday’s training on a scale from 1 (minimum) to 5 (maximum).
The quantity refers to parameters such as: the distance covered and/or the duration of the training session yesterday.
It can be:

  • the actual duration of the training session (or both sessions if you had two) without considering the pauses;
  • or, for disciplines such as running, cycling, swimming, canoeing, etc. the total distance covered.

The maximum score of 5 is comparable to:

  • the duration/distance of a race
  • or the maximum duration/distance you reached during a training session at least once during the last 2 months.



INTENSITY

Please evaluate the intensity of your yesterday’s training on a scale from 1 (minimum) to 5 (maximum).
The intensity refers to parameters such as: speed, time, heartbeat, perceived effort during yesterday’s training session.
Therefore, answer in consideration of:

  • the average intensity of the active phases of your training (or both training sessions if they were on the same day), without considering the pauses;
  • or, for disciplines that involve covering distances (running, cycling, canoeing, etc.) your average speed during the active phases, without considering the pauses;
  • or, if you use a heart rate monitor, your average heart rate during the active phases of training, without considering the pauses.

The maximum score of 5 is comparable to:

  • the intensity/speed of a race
  • or the maximum intensity/speed/heart rate you reached during a training session at least once during the last 2 months.


 

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