Sports

TRIMP Calculator (Training Impulse)

Enter the workout duration and heart rates.

By TheCalcTools Updated Formula checked and tested

Your numbers

Your results

TRIMP
TRIMP
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Heart-rate reserve used
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TRIMP per minute
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Session load
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TRIMP Calculator (Training Impulse) by TheCalcTools

How the TRIMP Calculator (Training Impulse) works

Banister’s TRIMP multiplies the duration by the fraction of heart-rate reserve used and an exponential weighting, so hard minutes count much more than easy ones. The weighting differs for men and women because of how lactate rises with heart rate.

Adding daily TRIMP values gives a training-load history for fitness and fatigue models. Session thresholds here are rough guides.

The formula

TRIMP = minutes × HRr × 0.64 e^(1.92 HRr) (men)

Worked example

Using the default values shown in the calculator:

Duration (minutes)60
Average heart rate (bpm)150
Resting heart rate (bpm)55
Maximum heart rate (bpm)190
Sex (weighting factor)Male (0.64 e^1.92x)
  1. An hour at 150 bpm (resting 55, max 190) uses 70.4% of heart-rate reserve.
  2. TRIMP 104: Hard.

Result:

TRIMP104
Heart-rate reserve used70.4%
TRIMP per minute1.74
Session loadHard

Frequently asked questions

Why exponential?

Blood lactate rises exponentially with intensity, so the weighting gives hard efforts their true cost.

Sources and further reading

Heart Rate Zones CalculatorZones personalised with your resting heart rate Target Heart Rate Calculator (Karvonen)Find the heart-rate zones for moderate and vigorous exercise FTP and Cycling Power Zones CalculatorEnter your 20-minute test power (or your FTP) to get your training zones in watts Maximum Heart Rate CalculatorDifferent formulas give slightly different estimates of your maximum heart rate

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This calculator gives estimates for information only. Check important results independently before you rely on them. See our disclaimer.