Form and Fitness

Form and Fitness

Your form is determined by fitness, fatigue and performance and follows the Banister model.

The underlying principle is that fatigue decreases faster than fitness, which results in performance.
Fitness and fatigue themselves are a result of your training efforts.

You can also think of fitness as your endurance capacity, which you can only draw upon if you are also performant, i.e. recovered.

Form curve in monthly view with the competition day highlighted
Form curve in monthly view with the competition day highlighted

Training balance

A longer training phase can be observed over the entire period, by a reasonable balance between fitness and fatigue.

Temporarily tiring training stimuli may and should be set.

Recovery is just as important for a positive training effect to give the body the opportunity for supercompensation.

Determining recovery correctly

After a workout, your performance has decreased because you are exhausted.

By looking at your compensation days (often called rest days), you can see how much you need to sleep to reach your previous performance level again.

The compensation balance shows you the exact difference in the performance value.
With appropriate levels of training effort, you will have better fitness than before training.

Determining training effort correctly

The effort of a training session influences the increase in fitness and exhaustion equally.

With a look at the Neutral Effort you can see how high the effort can be in order not to fall below the performance level of the previous training.

You can think of the neutral effort as a guideline. Strong or combined training stimuli may also greatly exceed the neutral effort.

Well rested for the competition

In the last weeks before a longer competition, compared to the main training weeks both fitness and performance increase significantly and fatigue decreases.

You can see this at a glance from the form trend.

By planning your training in advance, you can also see the form curve at a glance and determine the intensity and length of your taper to perfection.

Detecting overload

If performance drops over a longer period of time, but fitness increases, this indicates an overload.