Trainings Effect

Training Effect (TE) is a measure of how a workout impacts your fitness level. It helps you to understand whether your session improves endurance, speed, or strength or was a bit over the top.

Data Points

Used data from the activity

• Heart Rate (HR) per second or per lap
• Cadence (if available)
• Speed/Distance (if available)
• Elevation (if available)

Used data from the athlete

• Fixed Heart Rate Zones (see Heart Rate Zones)
• or HRmax and HRrest
• Age (if available)
• Weight (if available)
• VO2max (if available)

Calculation

1. Heart Rate Zone Classification
   Determines how long you spend in different HR zones.

2. EPOC Calculation
   Determines how long you spend in different HR zones.

   $EPOC = \left( \frac{HR - HR_{baseline}}{HR_{max} - HR_{baseline}} \right) \times \text{duration} \times \text{factor}$

   If the elevation is available, the EPOC is adjusted to the elevation factor. In general: More elevation gain = higher EPOC impact. The elevation factor is between 1.1x for moderate climbs and 1.25x for steep climbs.

   $EPOC = \text{intensity} \times \text{duration} \times 0.2 \times \text{elevation factor}$

   If the weight is available, the EPOC is also adjusted to the athlete's weight. Because heavier athletes require more oxygen (VO₂) for the same intensity, leading to higher EPOC values.

   $EPOC_{\text{adjusted}} = EPOC_{\text{raw}} \times \left(\frac{\text{weight}}{70}\right)$

3. Training Effect Calculation
   Uses a logarithmic EPOC model. Prevents TE from exceeding 5.0.

   $TE = 1.0 + \left( \frac{EPOC}{EPOC_{\text{threshold}}} \right)^{\text{scaling factor}}$