TRIMP · Acute:Chronic Ramp
Ramp Planner
How many days to grow chronic load from where you are to a target, if you hold the acute:chronic ratio steady. Duration depends only on the fold-increase, not the absolute TRIMP scale.
Load
Fold-increase 2.00×
→ only this ratio drives the day counts; absolute TRIMP only scales the chart.
Coupled counts the current week inside the 28-day chronic average; uncoupled excludes it (slower ramp for the same A:C).
Three forecasts — days to target at each band's ceiling
Custom ratio
A:C1.20
Growth / wk—
Days to target—
SWEET SPOT
Reverse — TRIMP → duration
Pick a formula above to estimate training duration from a TRIMP value.
Ramp trajectory
Conservative 1.10
Standard 1.30
Aggressive 1.40
Custom
Read this before trusting a number
- TRIMP is internal (HR) load — blind to mechanical stress. Certain limiters (bone stress, eccentric-quad durability) are mechanical. A "safe" TRIMP ramp can still overload bone and quad. Pace those separately: mileage ramp rate, downhill volume, long-run eccentric exposure.
- A:C is a contested heuristic, not a validated threshold. The sweet-spot/danger figure has been formally challenged (mathematical coupling → spurious correlation; inconsistent findings across studies). Wide error bars — plan with it, don't obey it.
- Low chronic load makes the ratio unstable. Early in a return from layoff the number swings on small absolute changes. Least reliable exactly when you're rebuilding.
- Steady-state model. It assumes you can establish and hold the ratio from day one; real ramps have transients. And 1.0 = maintenance (no ramp), so the conservative floor is infinite days by design.