How can you control your training load?

Controlling your training load for optimal training effects

To trigger an optimal training adaptation, your training needs to be controlled. Too few or too weak training stimuli lead to no adaptations at all. Too many or constantly too strong stimuli, however, can also lead to negative adaptations.

The following parameters can be used to quantify the load of a training session, allowing it to be compared with other sessions or training phases. Conversely, training load can also be planned and controlled by defining the corresponding parameters.

Below you'll find the training parameters you can use to control your training load:

Frequency of training
This parameter describes the number of training sessions completed per week.

Stimulus density
Stimulus density is the time ratio between load and recovery during a training session.

Volume of training
All the stimuli that act on the body during a training session count towards the training volume. This can, for example, be the distance covered while jogging, or the reps and sets in strength training.

Stimulus duration
Stimulus duration simply describes the length of time spent training.

Stimulus or load intensity
Load intensity describes the strength of the stimulus, the physical output produced, the subjective effort and the quality of the training. All of these components can increase or decrease the intensity of a training session. Depending on the type of training, load intensity is measured and controlled differently. While physical weight and speed are very important in strength training, in endurance training intensity is often measured by heart rate, speed or subjective perceived exertion.

Total load of a training session
Adding up training stimuli is difficult to measure and often has to be captured through the athlete's own subjective assessment of load. A well-established method is the so-called Foster scale, in which the athlete rates the total load half an hour after training on a scale from 1 (very low) to 10 (hardest training session). Competitions can also be rated using the Foster scale. To plan recovery optimally, it's very important to determine the total load of a training session.

Case example for the training control parameters:

Peter works in an office and, because he'd like to feel fitter again, has decided to start jogging. So now, every Monday, Wednesday and Friday, he does a 45-minute run during his lunch break. He and his colleague Frank each cover two laps around the company premises (one lap is roughly 4.5 kilometres).
Since Peter and Frank work in different departments, they also use their runs to chat about work and personal matters. Peter also uses a heart rate monitor with a chest strap to keep track of his heart rate. At the end of the session, Peter and Frank each spend a good 15 minutes stretching the muscle groups they've worked.

So what do the training parameters look like in this example:

Frequency of training
3 training sessions (Monday, Wednesday, Friday)

Stimulus density
- (no breaks)

Volume of training
Approx. 9 km (two laps of approx. 4.5 km each)

Stimulus duration
45 minutes (excluding the stretching at the end of the session)

Stimulus intensity
Moderate intensity (average heart rate [137 beats/min] or speed [12 km/h])

Total load
Average subjective load (Foster scale 5 / talking during training is always possible)

With these training parameters, you now have the ability to control your training load.

Have fun with it!