Training Form: How to Read my Training Form Chart

What is my training form score? 

In Simma, your training form score represents your current training condition, based on the theory of acute and chronic training load, which is calculated from your swim training history [1]. Sometimes termed the training stress balance [1], or scientific studies may allude to the stress-recovery balance [2][3][4][5], your training form score indicates how your recent training intensity (acute training load), compares to your developed training history (chronic training load). This enables you, coach or athlete, to monitor if you (or your swimmer) is in the right place, at the right time. 

If you're training for a competition and/or event, typically, coaches will plan your training by safely and progressively strain your body to drive training adaptations at the start of your training block, then restrict training volume to enable supercompensation to occur, before transitioning into a more recovery/taper phase to optimise peak performance for your competition [6][7][8].

What is a good training form score? 

There is no right or wrong here! 

Depending on your goals, training plan and periodisation, the current training status you need at a certain time will change. Utilise form scores to ensure you stay in the right place at the right time! 

Your training form score will fall somewhere on the range from -40 to +35. Simma has simplified form scores into five ranges, simplifying the insight you receive on your current training status. 

Form score ranges: 

• STRAIN (-35 to -30): You’ve been training a little too hard, an easy swim and/or rest is recommended, increased risk of maladaptation (injury, illness, overtraining). 

• GRIND (-30 to -10): You’re currently in the sweet spot to improving your aerobic capacity. 

• COAST (-10 to +15): You can maintain your fitness level without getting overly fatigued if you stay in this zone. 

• TAPER (+15 to +25): You’re decreasing your training load. Great spot to be in, if you’re getting ready to race for your next swim. 

• DECONDITIONING (>25): You’re deconditioning, losing fitness in this zone. Time to jump back in the pool!

How is your form score calculated in Simma? 

Your training form score by subtracting your current fatigue score from your current fitness.

Training form = current fitness score - current fitness score 

For each swim you complete in Simma, we calculate a training stress score, which is derived from your fitness and fatigue scores. Your form score takes into account all both acute and chronic training loads to provide you a quick snapshot of your current training status.

For the most accurate form score, Simma will need your most accurate FTP score so make sure you set up your FTP in Simma to optimise your training!

How to view my form score in Simma? 

In Simma Web, click on "Progress" tab on the top left of your screen to view your current form score and recent training history.

In Simma App, click on "Progress" at the bottom of your screen to view your current form score and scroll down to view your recent training history.