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How Rep Intensity Impacts Your Intensity Score

Image of Alexandra Petala
Alexandra Petala

Intensity answers the question, ‘’how hard you trained during the workout’’. The Intensity score is a summary score of distance, active % (active time vs rest time) and swimming intensity. The TritonWear technology enables you to make data-driven decisions to swim faster. The key is to get in the habit of tracking all workouts to enable training smarter.

Training smarter requires frequent iterations like adjusting your training based on insights in skill execution and recovery. Although high intensity is often the goal of many athletes, the reality is that it is best to train as hard as you can recover. Fluctuation in the Triton Score will show you how Intensity impacts Readiness (recovery) and Focus (technique).

How increasing rep intensity affects your Intensity Score?

The Intensity score is shown on a scale of 0-100. The harder your body works, the higher the strain. All out maximal workouts will hit scores 80 or higher. You can view the Intensity Over Time Graph and discover trends from the past 14 days for more insights.

Intensity per Stroke

Swim intensity calculates your stroke speed and uses a weighted average between all four strokes. The strokes are weighted to ensure that the app reflects intensity even if the workout relied heavier on one stroke.  For example, if you mostly swam Butterfly during sets, the swim intensity will rely heavier on that stroke. The Intensity per Stroke chart can help you identify which strokes ramped up the intensity. In this chart, speed is the main factor contributing to intensity. The algorithm creates an average of your usual stroke speed and adjusts this average as you improve. Intensity may return to baseline as this rise becomes your new normal.



Intensity per Lap

When Intensity is averaged across your workout, rep intensity is weighted more than distance and active time, assuming there isn’t a significant tradeoff between them. Alactic sets will hit a high rep intensity. You can view this in the Intensity Per Lap Graph. The higher the bar is, the higher the intensity of that lap is.


However, although rep intensity is high during alactic sets, it will hardly impact the overall intensity score because of the drop in distance and active time. A Vo2 max set, on the other hand, will significantly impact overall workout intensity because there is less of a tradeoff between speed, distance and rest. To ramp up rep intensity, you can increase speed or add resistance to your training like swimming with parachutes, paddles, ankle bands, Power Tower or water Strechcordzs. Alternatively, you can also try breaking down a set into rounds of sets. When a set is broken down into rounds of reps (3x10x100) instead of straight reps (30x100), assuming they are working on the same training zone, you can increase speed as there is more rest, and the set feels easier.

The goal is to see high scores across workouts with progressive overload. Keep in mind, though, that Intensity over time will reflect your training plan. During periods of progressive overload or tapering, the intensity will fluctuate, causing the chart to shifts upwards or downwards over time.

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