Training plan progression can lead to 3 different dynamics.
While Stagnation is the least complex concept there is quite a lot of intelligence in the ramping and down-ramping.
Stagnation will be triggered
Our ramping and down-ramping dynamic are based on a trend follower concept. This means, if you accomplish 90% of our recommended weekly training volume per sport, we are ramping you up.
The same the other way around. If you demonstrate to us that you could not accomplish at least 90% of our recommended weekly volume for over 2 weeks, then we start ramping you down until you fullfill our recommendations again by 90%.
We account for each training minute that was synced with us, even if it was not planned. In the case of swimming, we estimate the duration with the help of the Critical Swim Pace (CSP) that is set in the app and average this value in combination with our training intensity recommendation. If you train more than planned, we account for it and use this information for analysis purposes.
However, we do not overemphasize our volume ramping based on that. We prioritize an effective progression of your training plan without pushing you into physical overreaching. If you find that your training hasn't increased for several weeks, consider the following:
If you disagree with the recommended training volume and want TRIQ to plan more or less volume, you can adjust the planning volume in the athlete hub sections (former settings).
The ramping of long sessions follows the same concept like the general ramping. If you can demonstrate to fullfill 90% of the planned duration we will increase next weeks duration. However long sessions are strategically incorporated based on your proximity to your goal and the type of goal.
If your race is far in the future (what is considered to be > 24 weeks), increasing the duration of long sessions might not be beneficial. Also the duration planned is depending on the race goal you are aiming for.
Example: a long-run if you are planning an Olympic Race will not exceed the 1h 40min maximum 2 weeks before the race and will be capped at 45min 23 weeks before the race.
Interval workouts are becoming increasingly complex and sophisticated. This is one of TRIQ’s USP, and something we’re especially proud of.
Once an interval workout is planned (for more details, see Planning of Interval Workouts), it follows an intelligent progression model we call the TRIQ Load Index. This index guides how the intensity and structure of your interval sessions ramp up over time once you demonstrate that you can take more load.
The TRIQ Load Index adjusts based on your workout execution—specifically, it increases when you complete at least 90% of the recommended workout structure. The resulting workout design for your intervals is then tailored based on this index.
Several additional factors influence the TRIQ Load Index, such as time remaining until your race or the race type. Beyond these, many additional parameters feed into a complex model that ultimately determines the final structure of your weekly workouts, which makes it so unique and sophisticated.
The progression or ramping strategy is to level up an athlete to his “Maximum Training Volume” , that is defined in the training plan parameter section of the app. This will be done individually in each sport and as fast as possible. If your sport split is unbalanced, and for example one discipline is outweighing others, then it is still ramped up to the maximum pro rata portion of the sport and only will stagnate then.
A balanced sport split within TRIQ is in detail depending on the race distance you are aiming for. Generally speaking, you can trust that the split is somewhat in between the following numbers.
