Training Load Curve

The training load curve shows how your training effort is distributed across different intensity levels over time. Instead of just looking at total calories or duration, it reveals whether you're building a solid foundation, training endurance, or pushing your limits.

The result is a training balance suggestion, not a medical diagnosis.

What It Shows

During each workout, your heart rate reflects different levels of effort. Yuelu examines how your training time is distributed across intensity zones:

• Low-intensity aerobic — comfortable pace, easy breathing. This builds your cardiovascular foundation.
• Moderate-intensity aerobic — slightly challenging, near your sustainable limit. This improves your endurance.
• High-intensity — very hard effort, short bursts. This develops power and speed.

The curve visualizes these proportions over days and weeks, showing whether your training is balanced or skewed toward one intensity.

Why It Needs Time

The system needs at least 14 days of data and 5 completed workout sessions before it can produce a reliable training load curve. During this initial period, the curve display shows "Insufficient data" — this is expected and means the baseline is still being established.

Reading Your Curve

The training load curve is presented as a distribution pattern:

• Balanced — your training includes a healthy mix of intensities. Most time in low-intensity work, with appropriate amounts of moderate and high-intensity efforts.
• Too much low-intensity — your foundation is solid, but you may need more challenging sessions to continue improving.
• Too much high-intensity — you're pushing hard but may lack the aerobic base. This increases injury risk and makes recovery harder.
• Insufficient volume — your training intensity distribution is limited. Consider adding more variety and consistency.

A balanced curve typically follows a pyramid shape: most training at lower intensities, less at moderate, and a small amount at high intensity.

What It Means for Daily Life

The training load curve is not just a chart — it reflects how your training habits affect your overall fitness and daily energy:

• Balanced training — you feel energized throughout the day, recover well between sessions, and can handle varied physical demands.
• Too much high-intensity — you may feel constantly fatigued, struggle to recover, and find daily activities draining.
• Too much low-intensity — you feel generally okay but may plateau in fitness improvements and lack the power for sudden demands.

In short, a well-distributed training load means your body is prepared for a wide range of activities, from easy walks to sudden sprints.

How to Improve Your Training Balance

Achieving a balanced training load doesn't require complex planning — it comes from mindful variety:

• Follow the 80/20 rule — aim for about 80% of your training at comfortable, conversational pace, and 20% at harder efforts.
• Include one hard session per week — a faster run, hill repeats, or interval training challenges your limits and builds power.
• Keep most sessions easy — the majority of your workouts should feel manageable. This builds your aerobic base without excessive fatigue.
• Listen to your body — if you feel constantly tired, you may be doing too much high-intensity work. Scale back and add more easy sessions.
• Be patient — building a balanced training profile takes time. Focus on consistency over weeks and months, not daily perfection.

What It Does Not Replace

The training load curve is a training-context signal, not a medical assessment. It does not account for nutrition, hydration, stress, illness, or how you subjectively feel. Use it as one input alongside your own judgment — not as a prescription.

Disclaimer

This material is for health education and product explanation only. It is not medical diagnosis or treatment advice.