Training impulse

zwei Radfahrer

Training impulse or Trimp (sometimes TSS) is a measurement of the impulse each training has on your body. This impulse causes adaptions within your body to become fitter. A few examples of such changes are: muscle growth improved fat metabolism increased number of mitochondria improved neuromuscular coordination improved efficiency higher oxygen consumtion (VO2max) and much … Read more

RoyFit Watt-Test

The RoyFitWatt-Test is a great tool to determine your ideal race power effort with a four minute test. How does it work?First of all perform a thorough warmup. This should include at least one short sprint and a high cadence session to get your muscles ready for the test. We recommend that you do the test … Read more

Variables in your workout description

PerfectPace allows you to use variables in the workout description. These get replaced by the current values in your athlete profile. This is very helpful for activities that are stored in the workout library. The description will always be correct for you or your athletes if you are a trainer. When editing the description you … Read more

The Critical Power Chart

What is Critical Power? Critical Power, or maximum mean power (MMP), is the best average power (measured in watt) you can produce on a bike in a given time frame. A Critical Power for five minutes (denoted as CP5) of 300 watt means that you can drive for five minutes with 300 watt, before you … Read more

The Performance Management Chart

The performance management chart is one of the key elements within PerfectPace that can improve your training analysis in many ways. The chart will tell you about your current training condition, fitness, fatigue and it can warn you in case you get into over training. It is not limited to a single sport but allows … Read more

Training in the black hole

black hole

Who doesn’t know this scenario. You are supposed to do an easy recovery run that becomes faster and faster because you are motivated and are feeling good or because you don’t want to be overtaken by that other guy. Did you know that running just a bit faster than you are supposed to can destroy … Read more

Training in zones

Training zones

Classifying your training into zones is vital for effective training. Your body responds to different training stimuli in different ways. Your workout needs to be adjusted to the zones that you are going to train in. What training zones are in use? Active recovery: Training in this zone will improve your recovery time. After a … Read more

Resting and maximum heart rate

Identifying your maximum and resting heart rate is vital for the calculation of training zones. Particularly for endurance training these numbers are very important and they are not hard to come to. But there are a few things to consider. How to find your maximum heart rate: You have probably heard of the formula 220 … Read more

Energy systems

The human body has two main energy system it gets the energy from. The aerobic and the anaerobic system. Whats is that and when does the body use which? All human cells can only use ATP to create power. Phosphate, carbohydrate and fat needs to be transformed into ATP first which happens at different speeds. … Read more