Yes, In this case, Zihi develops the training load based on the performance level you specify (selected in the profile settings). You can choose from four levels, from beginner to pro. As soon as you start to trainyour completed workouts are uploaded to Zihi, the algorithms analyze them and your plan for the coming days will be more individualized.

Please fill out “Time Available” with a realistic sports schedule. Keep in mind that your workouts will be less effective if your plan doesn't include strength, overdistance and high-intensity workouts. Zihi will be able to put add strength training only if you include “Gym” as a facility to which you have access. And keep in mind: a long workout requires at least an hour and a half, and high-intensity should be at least one hour long. But even if you have only an hour to train, it’s better to enter a little more, for example 1 hour 20 minutes, so that the program can recommend a wider range of workouts.

Zihi can generate a personalized training plan, but only if you specify how much time you have for training and what facilities are available to you each day (skiing, running or cycling, gym, etc.). The best training plan is the one you can do. Therefore, Zihi cannot schedule a strength workout for you if you do not have access to a gym. Similarly with skiing. If you don't have snow and you're still rollerskating, then please let ZIhi know that by specifying rollerskiing as a workout type you can do in your “Time Available” Calendar. The same is true for training time. Zihi will not schedule a 2-hour long session if you have indicated that you have a maximum of 60 minutes for a workout on a particular day.

Filling in “Time Available” you guarantee that Zihi will create an individualized plan that fits your schedule and available facilities.

TRIMP – training impulse – is a numerical indicator of training load. One hour of jogging and one hour of intense cross-country running are the same training volume in terms of duration, but provided completely different training loads! Training load reflects the internal level of physical and psychological stress and is derived from a combination of volume, training frequency, and training intensity.

For endurance sports, Eric Banister and colleagues proposed calculating TRIMP, according to the following formula:

TRIMP (training load) = Duration x HR Reserve e^(HR Reserve x b) where HR Reserve is calculated as (training HR - resting HR)/(max HR - resting HR), e - is the base of the natural logarithm, b - is a coefficient that takes the value of 1.67 for women and 1.92 for men.

The main idea of the TRIMP calculation is that we multiply the duration (in minutes) by the intensity factor. Zihi automatically calculates the TRIMP parameter, provided that the athlete is training with a heart rate monitor or simply knows his or her heart rate during training.