TritonWear uses AI to create a profile on your past training trends. Readiness Score is calculated for every workout using load monitoring principles. The score gives an overview of your body’s Readiness to train. In addition, we track load change over time and give your training status and injury risk to assess your Readiness.
What Readiness insights does TritonWear show You?
RPE.Rating of Perceived Exertion is a method of measuring how intense you felt practice was. RPE is recorded manually. It is essential to be accurate in your rating as it is part of the load calculation.
Injury Risk. Research shows that athletes who maintain an Acute to Chronic Workload Ratio (ACWR) between 0.8-1.5% will keep their likelihood of injury below 5%. Injury risk is calculated from your RPE and training load.
Status. Based on your training load and daily goals, you’ll know your training status and receive recommendations for adjusting training to keep your body safe.
Load Scores. Acute to Chronic Workload Ratio is used to monitor the amount of work an athlete has done in the last seven days (acute) in relation to their work in the previous twenty-eight days (chronic).TritonWear automates Load Monitoring and alerts you of over or under-training. Load scores take some time to calculate, you will begin to see some scores after a week, but your full Readiness and Load scores will not be available until 28 days after your first recorded workout.
Readiness Over-time Graph. This graph showcases the readiness values from workouts up to 14 days ago. If no activities occurred on a given day, then the score is blank that day.
What impacts Readiness?
Keeping your body well recovered and ready to train will positively influence your rate of perceived exertion. If you don’t support your body’s recovery, you’ll feel sore, and workouts will feel a lot harder to tackle. In addition, as mentioned above, the RPE measurement is part of your injury risk and status calculations and can directly impact Readiness.
1. Training Habits. The best thing you can do to get your body ready to train is adopt habits that support recovery and injury prevention.
Do a good warm-up. An excellent dynamic warm-up will prime the body for additional workload. As a result, you’ll be able to work longer and harder.
Try to cool down. An active cooldown will ensure you gradually reduce your effort.
Focus on technique. Avoid swimming with a flat body as this limits the rotation of the shoulder along the spine’s axis. Body rotation can significantly reduce the risk of shoulder injuries.
Do an active recovery workout. If your status recommendations show you’re overtraining while also feeling sore, try an active recovery workout. A light activity the following day will help reduce lactic acid buildup and muscle soreness.
2. Sleep. Aim for good quality and quantity of sleep. Sleep can help maximize muscle growth and improve performance. In addition, many essential bodily functions happen during sleep, including storing blood glucose as muscle glycogen and producing the human growth hormone to support muscle growth and recovery.
3. Nutrition. Nutrition is equally valuable for performance as much as recovery. Failure to replenish fluids and fuel your body can quickly result in sore muscles, fatigue and underperformance.
How to use food for recovery? First off, stay hydrated during practice. Water flushes toxins out of the body, transports nutrients and helps with recovery. Then, within 30 minutes post-activity, eat to refuel your body. A few good choices for post-workout snacks are banana, nuts, or a protein-fueled drink. Nutritional recovery can help with your body’s Readiness for the following practice and between races.
How do you interpret Readiness Score?
Your Readiness score ranges from 0-100.
90 or higher: Optimal. Keep it up!
80-90: Well enough. Look at app recommendations for insights.
Under 80: Pay attention; status will alert you if you’re over or undertraining.
If your score is hitting 90 or higher, you are increasing training at an optimal rate. The goal is to keep the Readiness Score between 90-100, where you are maximizing improvement while staying ‘Safe.’
Why tracking all workouts is essential?
Tracking all your workouts will help keep you accountable for your training goals. Your Readiness, along with your nutrition, sleep, and emotional state, will mean you have all the information you need to establish patterns and modify your training. Interpreting how each score interacts with one another and impacts your Triton Score will offer insights to drive your focus and direction. Lastly, tracking Readiness will help keep you on track with the right workload increase to improve performance and minimize the risk of injury.
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.