How to Make Sense of Your Training Data

Data — lots and lots of data! In today’s world, you are pounded by the notion that having more and more data is the key to performing any task well. Within the triathlon world, that sea of data comes to you from power meters, pace monitors, heart rate monitors and more. This data can be really useful, but it’s only useful if you know how to make meaningful sense of it! Using a method we call intensity-metric triangulation, we’ll show you how to powerfully use this data to help you train well.

Triangulation of the various intensity metrics is an advanced method of using intensity zones. The four useful measures of intensity are:

1. Pace (swimming and running)
2. Power output (cycling)
3. Heart rate (cycling and running)
4. Perceived exertion (swimming, cycling and running)

These measures can effectively be used by themselves, but they can also be used together to really dial in the best intensity in a given workout. You can blend the input from two or more of these metrics at once. Intensity-metric triangulation also gives you meaningful feedback on your overall training process. Let’s look at each measure of intensity:

1. Pace tells you how fast you are moving. In swimming, it’s an extremely precise measure of intensity. In running, it’s a very precise measure of intensity, but it does not accurately reveal your intensity when you are running up or down significant hills. By itself, though, pace does not give you a complete picture of what is going on in your body. For example, running at 6 minutes per mile on a very hot day is more stressful than running at 6 minutes per mile on a very cool day.

2. Power output tells you how much work you are doing. Power output is an extremely precise measure of intensity when cycling. By itself, though, power output does not give you a complete picture of what is going on in your body. For example, riding at 200 watts on a very hot day is more stressful than riding at 200 watts on a very cool day.

3. Heart rate tells you how much stress you are experiencing while you ride or run. It takes into account the stress of the cycling/running you are doing in that moment, the stress of the earlier part of that workout, the heat stress and all stress you are currently under. For example, on one day you could be cycling at 200 watts, be well-hydrated and have a heart rate of 160 beats per minute. On another day, you could be cycling at 200 watts, be dehydrated, and have a heart rate of 165 beats per minute.

4. Perceived exertion tells you subjectively how you feel while swimming, cycling and running. Perceived exertion can be as useful as the more objective measures of intensity. It’s most useful when used in concert with other measures of intensity.

To triangulate your intensity, pay attention to the different measures of intensity available to you while working out. With experience, you will see trends that will help you develop some baselines about yourself. That is, you will see how pace/power output/heart rate/perceived exertion tend to relate to each other for you at each level of intensity. The information in these tables below details effective ways to triangulate your intensity. These are the most common reactions you will see in workouts.

It’s All Good

What’s Happening

• PACE/POWER OUTPUT is where it should be.
• HEART RATE is lower than it should be for this pace/power output.
• PERCEIVED EXERTION is where it should be for this pace/power output.

What It Means

• Everything is copasetic.

What To Do

• Continue on as planned.

This is what you will experience most often.

You’re Living Great — Keep It Up!

What’s Happening

• PACE/POWER OUTPUT is where it should be.
• HEART RATE is lower than it should be for this pace/power output.
• PERCEIVED EXERTION is where it should be for this pace/power output.

What It Means

• You are very fresh for this workout because you are in excellent recovery balance.

What To Do

• Continue on as planned.

You will experience this periodically if you have great chronic sleep, rest, and nutrition habits. This is a great place to be.

You’re Improving — Yes!

What’s Happening

• PACE/POWER OUTPUT is higher than it should be.
• HEART RATE is where it should be for this pace/power output.
• PERCEIVED EXERTION is where it should be for this pace/power output.

What It Means

• You are improving.

What To Do

• Continue on as planned.

The more you are improving, the more you will experience workouts like this. When they happen, celebrate your progress.

A Few Tweaks Are in Order

What’s Happening

• PACE/POWER OUTPUT is where it should be.
• HEART RATE is higher than it should be for this pace/power output.
• PERCEIVED EXERTION is higher than it should be for this pace/power output.

What It Means

• You are getting tired as the workout progresses.
• You are dehydrated.
• You are experiencing heat stress.

What To Do    

• Continue on with the workout.
• Reduce your pace/power output to bring your heart rate down into a normal range for you for this intensity.
• Make sure you are drinking enough fluid (work with a sports nutritionist to determine your individual needs).

This happens when you’re acutely tired. Easing up a bit and making sure you’re well-hydrated will keep you going well.

You Need Carbohydrate

What’s Happening

• PACE/POWER OUTPUT is where it should be.
• HEART RATE is lower than it should be for this pace/power output.
• PERCEIVED EXERTION is higher than it should be for this pace/power output.

What It Means

• You are most likely low on carbohydrate.

What To Do

• Continue on with the workout.
• For race-specific bricks and race-specific runs, make sure you are executing your race-nutrition plan to the letter.
• In your meals/snacks after this workout, make sure you are eating enough carbohydrate (work with a sports nutritionist to determine your individual needs).

This happens when you’re low on carbohydrate. With some nutrition tweaks, you will get back on track.

You May Need to Stop

What’s Happening

• PACE/POWER OUTPUT is lower than it should be.
• HEART RATE is lower than it should be for this pace/power output.
• PERCEIVED EXERTION is higher than it should be for this pace/power output.

What It Means

• You’re tired (from recent workouts, “life” or a combination).

What To Do

• Do the first third of the workout and see if things improve.
• If things improve, continue on with the workout.
• If things don’t improve, stop the workout.
• If you stop the workout and you work with a coach, let your coach know. Some adjustments to your training plan may be in order. 
• Make sure your sleep, rest and nutrition habits are top notch the next several days.

This happens when you’re chronically tired. Some training adjustments are usually in order when this happens.