Athletics Load Calculator Help

This page provides the tools necessary for athetes and coaches to calculate the load of Athletics training sessions.

Designing an Athletics Training Session

The training units:

There is seven training unit modalities that are defined as:

1. 

   Sprinting: running at a speed that is 90% or higher of top speed. You can also include runs at speed between 60% to 90% as Tempo. The variables required are the number of sets, number of replicates, the distance (as one or several value separated with a coma, ex: 100, 80), the speed as percent of top speed (as one or several values eparated with a coma, ex: 100, 80), the rest after a replicate (in minute)(as one or several values eparated with a coma, ex: 5,10), the rest after a set (in minutes)(as one or several values eparated with a coma, ex: 10,12), and notes or comments (optional).

   
   

   Stacking describes the situation when replicates of sprinting are lined up with a replicate rest shorter than the suggested rest for that distance and speed. When this situation is detected, user will be asked if the data should be analysed considering "stacking" or not. If stacking is selected, the stacked button turns red. It can be turned on and off by clicking on it. A "stacked" distance is added to the next replicate and its rest used to determined if the stacking should continue to the next replicate. Stacking ends if a) it is the last distance of the set or the unit, b) the following replicate is a tempo run. Stacking has no impact on the charts calculations.

2. 

   Running: running at a speed that is less than 90% of top speed. The variables required are the number of sets, number of replicates, the distance (as one or several values separated with a coma, ex: 100, 80), the speed as percent of top speed (as one or several values eparated with a coma, ex: 100, 80), the rest after a replicate (in minute) (as one or several values eparated with a coma, ex: 5,7), the rest after a set (in minutes) (as one or several values eparated with a coma, ex: 12,10), the pace as the distance (m) of a race (as one or several values eparated with a coma, ex: 1500, 1200), and notes or comments (optional).

   
   
3. 

   Jump: Includes any vertical or horizontal jumping events. The variables required are the exercise, the number of sets, number of replicates, and notes or comments (optional).

   
   
4. 

   Throw: Includes any throw events. The variables required are the number of sets, number of replicates, the weight of the implement, the intensity or effort, of the throw, and notes or comments (optional).

   
   
5. 

   Technique: For any events. The variables required are the event , the duration in minutes, and notes or comments (optional).

   
   
6. 

   Aerobic: Includes activities that are not Athletics events that improve aerobic capacity such as biking or rowing. The variables required are the activity, the duration in minutes, and notes or comments (optional).

   
   
7. 

   Plyometrics Includes any plyometrics exercise. The variables required are the exercise , the number of sets, number of replicates, and notes or comments (optional).

   
   
8. 

   Strength Includes any strength exercise. The variables required are the exercise, the number of sets, number of replicates, and notes or comments (optional).

   
   
9. 

   Stretching Includes a stretching exercise.

   
   The variables required are the exercise, the number of sets, number of replicates, and notes or comments (optional).
   
   
10. 

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To add a training unit to the session:

1. Select the training unit already in the session after which you want to add a training unit. If no unit is selected, the new unit will be added at the end of the session.

2. 

   Click on the "add unit" button.

3. Fill the new unit variables.

To remove a training unit from the session:

1. Select the training unit to be removed.

2. 

   Click on the "Delete Unit" button.

To change the order of a training unit:

1. Select the training unit to be move.

2. 

   Click on the "Move Up" or "Move Down" button.

Analyse the load of the training session

provides a tool to analyse the load of each training modality of the session. It also provides an aproximation of the curve of the phosphagen and lactate for the sprinting training units.

The calculation of the load is based on generic prescription of maximum load for a session that would containg only one training unit of a certain modality. To calculate the load of the session, each modality is calculated and compared to the maximum prescribed load and presented as the percent from maximum. This number is presented in the analyse table for each modality. The sprinting modalities are also subdivised onto sub-modalities as defined in table 1.

The analysis should be used to "calibrate" the sessions in relative term only. The real impact of the session will depend on the abilities of the athlete.

The curves representing the variation of the phosphagen and of the lactate are calculated for the sprinting modality only. They are based on the generic values for production, usage and recovery. It is a good tool to evaluate the effect of rest on the physiology of the athlete. The sprinting units can then be adjusted to create the physiological reaction corresponding to the goal of the session.

To perform the analysis of the session:

1. 

   Click on the "Calculate Load" button.

   The table is composed of two parts: the Sprinting sub-elements which are listed in Table 1 and quantified as % of the maximum for a 2 hours workout; and the Load of the training modalities listed in Table 1, again quantified as % of the maximum recommended for a 2 hours workout. Finally, the last cell is the Session Load that includes all the loads of the different training modalities.

   The graphs represent the calculated relative (% of maximum) level of phosphagen and lactate at the start and end of each rep of the sprinting units. The calculations are based on the relative intensity of the sprinting and on the recovery time between reps.