Training
Training Effect
Training Effect
How Does Training Effect Work?
EPOC as a Measure
Background of Aerobic Training Effect
Activity Class
Training Coach
How To Train
Physiological Analysis by Firstbeat

Background of Aerobic Training Effect
 

Training effect tells the effect of a single workout on cardiorespiratory fitness*. It is the value you want to see from a workout performed. Training Effect can be expressed with one easy to understand figure from 1.0 to 5.0 and is translated to simple wording:

Fig. 1

*Good cardiorespiratory fitness is related to the ability to perform moderate to high-intensity physical activity for prolonged periods. Increased cardiorespiratory fitness results from: 1) increased heart pumping capacity, 2) improved pulmonary function, 3) increased oxygen transport capacity of blood, and 4) improved oxygen extraction and utilization.

In the past the improving effect of a workout could only be revealed by comparing fitness test results before and after a longer training period.

How can Training Effect be measured?

While practicing sports or exercising, each workout produces some kind of effect on the body. In order to increase fitness level the performed exercises must cause a training load that is adequate to disturb the homeostatic balance of the body, please see the figures below.

Fig. 2

EPOC (Excess post-exercise oxygen consumption) is a physiological measure of training load (amount of disturbance of the homeostasis). EPOC accumulates when we do physical exercise.

Training Effect is the individual interpretation of EPOC. The peak value of EPOC achieved in workout is individually interpreted to Training Effect based on personal training history (activity class). For example, an athlete needs to reach higher EPOC than a beginner to achieve the same Training Effect. This also means that when you are in better shape, you need to do harder workouts to gain the same Training Effect.

Only heart beat interval data needs to be collected during exercise to measure EPOC and Training Effect.

Fig. 3

To summarize; EPOC is the measure of the training load (measure of the disturbance of homeostasis). The peak value of EPOC that is achieved in an exercise is then scaled individually according to the Activity Class (fitness level) of the person. This provides the personal information of the Training Effect of the exercise.

The table below describes the different levels of Training Effect:

Training effect achieved Physiological benefit and interpretation
5.0 Overreaching Benefits: Very good effect on maximal cardiorespiratory fitness.
Recommendation: Only for very fit individuals experienced in training. Should be performed only occasionally, must be followed with adequate recovery and light, regenerating recovery training.
4.0 – 4.9 Highly improving training effect Benefits: Sharply improves cardiorespiratory fitness.
Recommendation: For fit individuals 1 to 2 times a week. Workouts of TE 1 to 2 or rest are recommended to follow to balance the training and achieve recovery.
3.0 – 3.9 Improving training effect Benefits: Improves cardiorespiratory fitness
Recommended: For regular trainers 2 to 4 times a week but considering overall weekly training load.
2.0 – 2.9 Maintaining training effect* Benefits: Builds a foundation for better cardio-respiratory fitness and harder training in the future, maintains cardiorespiratory fitness.
Recommended: For all as a regular part of the training program as longer (~45-90 min) duration workouts.
1.0 – 1.9 Minor training effect*
(Base building or recovery exercise)		 Benefits: Good for health and wellness, enhances recovery after harder workouts.
Recommended: For a beginner as base building easy workout to get used to training. For an athlete as a recovery workout and in longer duration (over 1h) to develop endurance base.

*Although a workout does not improve maximal performance (training effect less than 3.0), it may improve endurance base (low intensity workout), muscle force or speed (strength or speed workout).

Read more about the scientific basis, and individual and professional use of EPOC and training effect from EPOC white paper and Training Effect white paper.

Read more about using EPOC and Training Effect from Training Principles.

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