Doing the right work, in the right quantity and intensity, and at the right time is the fastest way to improve. But where do you start?
Improving is an iterative process; it requires a series of steps that you repeat. Setting goals, tweaking and optimizing your readiness, focus, and intensity, and adjusting your training. We developed Focused Iterative Training, FIT, to help you improve in 3 simple steps: observe, discover and adjust. In this article, we will cover all the best practices that will set you up for success. The first step is to start tracking all your workouts and spend some time learning your metrics.
During the observation period, it is essential to learn the best practices to set you on the right path to success with your metrics. You’ll learn how to capture accurate data, interpret the Triton Score, select your favourite metrics, engage with real-time data, and leverage data after practice. We recommend tracking roughly 4 weeks to establish training trends before starting to make data-driven decisions.
1. Capturing accurate data.
You have your TritonWear, and you are ready to hit that first workout. Before you do, it is important to practice correct unit placement as any position or orientation variation will influence data accuracy. A successful unit placement has three critical components: position, orientation, and consistency.
The unit should be positioned below the widest part of your head, just above the nape of the neck. The orientation should be vertically and in the head’s center. Lastly, aim to place your unit the same way for every workout. Being consistent will help the algorithm recognize your specific movements and create your unique swimming profile. Furthermore, strong starts and finishes, swimming the prescribed workout, and hitting the right pace times are excellent practices that help collect quality data.
2. Interpreting Triton Score.
During this initial period, the goal is toget to know the Triton Scoreand its changes over time. In the app, you can view the Triton Score, along with each of your readiness, focus, and intensity scores.
Each one will show you how much focus you put on skills as well as how intensely and how safely you are training every workout.
An observation period will allow you to notice how training habits, workout objectives, and external factors (nutrition, sleep etc.) affect the Triton Score.
Training habits may impact your Focus Score. It’s essential to maintain technique under intense sets. It’s easy to compromise skill focus for intensity.
Scope of practice. Intensity per stroke score may appear high if the focus was to train the best stroke. The app would reflect just that. The total Intensity Score, however, will not be affected. The algorithm tracks what strokes you did that practice and how much of the workout was spent performing each stroke.
Lack of sleep or insufficient nutrition may impact your Intensity Score. Feeling tired, sore, or without energy will affect how you feel in the water and your ability to respond to the workout. During these off practices, it’s important to focus on skills.
3. Selecting your favourite metrics.
By default, there are six favourite metrics. We’ve selected the most foundational metrics for every phase (transition, underwater, overwater). They are an excellent start on what to aim to improve first. It’s good practice to spend some time analyzing performance in each metric before changing them. Over time, you can dive deeper into your data and incorporate other metrics for more targeted training.
The time you spend will give you the insight you need to set smart goals. What metrics you choose will largely depend on your short-term and long-term goals. You will need to communicate with your coach to make sure that goals and training scope are aligned. You can always change and customize your favourite metrics at any given time.
4. Engaging with real-time data.
Real-time data gives high-level insight into your swimming profile. Monitoring metrics closely will help you develop accountability over your performance.
You will start seeing trends across metrics you excel in and identify others you need to improve on. This enables fine-tuning of workouts for more targeted training.
Lastly, engage with real-time data and have fun with metric-focused swim-offs, practices, or games.
5. Leveraging data after practice.
Analyzing data and turning them into actionable steps on your own can be time-consuming and challenging to manage. Our app breaks that data down into digestible scores and personalized feedback to make it easier for you. Reflecting on the workout, keeping a journal, recording the RPE, and interpreting the Triton Score are some of the best practices for drastic improvements.
Alexandra Petala is the Content Marketing Manager at TritonWear. Before joining TritonWear, Alexandra had created her own company delivering freelance services for lead generation. She also served as the Growth Manager at Just' Geter Done. A former swimming coach and Greek National Champion herself with over 20 years of experience in competitive swimming. Alexandra graduated from the Empire State University with a degree in Business Economics and Marketing.