ETS
The inspiration was to create a training load score that better reflects the effects of short to medium duration intervals. Due to Heart Rate lag when doing intensity work traditional training load scores like TRIMP can underestimate the actual load of the session.
ETS is an improvement on the traditional TRIMP score. Not only does it weigh even more towards the higher intensities (top HR zones are multiplied by 9 in ETS and 5.5 in Edwards TRIMP (see below)), it also has a weighting for different sports. It is clear that rowing on the indoor rowing machine is more exhausting than going for a bike ride. In TRIMP this is not taken into account, but the ETS score does account for this.
Sports Specific Scaling Factors
Weighting | Sport |
0.5 | Walking Hiking |
0.7 | Alpine Skiing SUP (Standup paddle boarding) |
0.8 | Cycling Wheelchair sports |
0.95 | Virtual Cycling Indoor Cycling Spinning Hand Cycling |
1 | All other Sports |
1.2 | Canoe/Kayak Indoor Canoe/Kayak Swimming Crossfit |
1.35 | Indoor Rowing Indoor Skiing |
1.4 | Running Indoor Running |
Zone Specific Weighting factors
HR Zone | Factor |
1 | 0.9 |
2 | 1 |
3 | 1.35 |
4 | 2.1 |
5 | 5 |
6 | 9 |
How to calculate ETS
Step 1
(HR zone factor * time in T1) + (HR zone factor * time in T2) + (HR zone factor * time in T3) + (HR zone factor * time in T4) + (HR zone factor * time in T5) + (HR zone factor * time in T6))
Step 2
Multiply the result of Step 1 by Sport Weighting factor = ETS
Endurance Training Score (ETS) is based on the T2 min training score devised by Tony
Rice.
Example ETS score:
Rowing Session
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18,617 km - 1:27:13 duration
Calculation:
10min 30s in Zone 1
42min 42s in Zone 2
19min 19s in Zone 3
7min 50s in Zone 4
30s in Zone 5
No time in Zone 6
Stage 1: 97.2
Stage 2: 97.2x 1 (rowing)
ETS Score - 97.2. (If it had been indoor rowing it would have been 97.2x1.35=131.2)
Take a look at a Ludum blog post for more information about training load scores.