# trimp — Progress Tracking > Updated: 2026-05-13 · Source: https://dorsi.ai/topics/trimp Training Impulse (TRIMP) is a metric that quantifies internal training load by combining heart rate data with exercise duration. Developed by Eric… Training Impulse (TRIMP) is a metric that quantifies internal training load by combining heart rate data with exercise duration. Developed by Eric Bannister in the 1970s, TRIMP assigns a weight to each heart rate zone, reflecting the physiological stress of cardiovascular effort. This allows athletes and coaches to track cumulative fatigue, monitor training intensity distribution, and balance load and recovery over time. For endurance athletes, TRIMP offers an evidence-based alternative to subjective effort ratings. On Dorsi, you can analyze your TRIMP trends across sessions and weeks, helping you make data-informed decisions about your training plan. Understanding how your TRIMP evolves alongside metrics like heart rate variability and recovery readiness can optimize your progression. The following modules break down how to interpret TRIMP values and integrate them into your daily training strategy. ## Understand TRIMP and Its Role TRIMP (Training Impulse) quantifies your training load by combining exercise duration with heart rate intensity. This single metric helps you gauge overall stress from each session, preventing overtraining and ensuring progressive overload. Learn the formula: TRIMP = minutes × (HRexercise − HRrest) / (HRmax − HRrest). ## Calculate Daily TRIMP After Workouts After each strength session, record your average heart rate (from Apple Watch or chest strap) and session duration. Compute TRIMP using the formula above. For example, a 45-minute workout at 130 bpm with resting HR 60 and max HR 180 yields TRIMP = 45 × (130−60)/(180−60) = 26.25. ## Track TRIMP Trends Over Weeks Log your daily TRIMP in a spreadsheet or training app. Plot weekly totals to identify accumulation patterns. A steady upward trend indicates adaptation, while a sudden spike may signal overreaching. Compare TRIMP with your perceived recovery to fine-tune your training loads. ## Adjust Your Strength Program Using TRIMP Use TRIMP as a guide to modulate volume and intensity. If weekly TRIMP exceeds your baseline by 20–30%, consider a deload week. Conversely, if TRIMP stays low for weeks, gradually increase sets, reps, or weight. This data-driven approach optimizes strength gains while minimizing injury risk.