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ONLINE PERFORMANCE ENHANCEMENT
Define the structure you want
Choose from two online endurance sessions per week to a fully loaded week of multiple sessions. You pay for the structure you want to be loaded. All sessions are analysed weekly.
Feedback when needed. We float the rest day when suited in a Periodised cycle.
A customised weekly training plan that allows for flexibility of alterations to different days of the week to accommodate individual schedules.
Weekly analysis and getting closer to events daily. A questionnaire for weekly comments.
Testing protocols when needed.
A periodised training plan for upcoming races.
Periodised program based on a three to four mesocycle.
Analytic graph displaying your fitness, form, and tiredness progression over the month when needed.
Contact when needed via TrainingPeaks App or WhatsApp.
Personalised Strength and Rehabilitation programs sold separately
One to Four monthly
A customised corrective, mobility or strength training programme that includes instructional videos for all exercises to address any form, imbalance or technique issues.Prior required is an in-person Functional Movement Screening and Posture Analysis Assessment (Price not specified).
At Pure Science our dedicated team is passionate about Data Analytics, Sport Science, Performance Coaching and Injury Reduction.
We believe that consistency and structure are the cornerstones to success in all areas of our clients in their chosen discipline. These fundamentals create a pathway to allow clients to conquer their endurance and performance goals.
The team is focused on the quantitative aspects of online performance coaching which is centered around individual data.
![Acute: Chronic Workload Ratio (ACWR) 📊
Gabbett et al. (2016) proposed the concept of the acute: chronic workload ratio (ACWR) where acute workload is purported to reflect the fatigue aspect of Banister’s model with chronic workload representing fitness. Carbone et al. (2022) highlight ACWR facilitates individual performance development & injury prevention management through the relationship between the acute & chronic workload data.
Internal (e.g.,Heart rate;session-rate of perceived exertion [sRPE]) & external (e.g.,tracking variables) load measures should be monitored, & used to calculate ACWR during training & competition (Malone et al., 2017).
What ACWR?
ACWR expresses the relationship between the work from one week to the next (7-day vs a 28-day period). It gives clues into whether an athlete’s recent training load is about right, too low or a risk.
Formula:
ACWR = Acute Load/Chronic Load
Why It Matters
✅Optimise performance
📋Keep track of athlete readiness
🛡️Reduce injury risk
Two Models of ACWR
1. Rolling Average Model🔄
Acute & chronic load are presented as equal weighted moving averages.
Eg:
Acute workload=1400 AU
Chronic workload=1500 AU
ACWR = 1400/1500=0.93
2. EWMA: Exponentially Weighted Moving Average 📉
🟠More recent training is given greater weight
🟢Better reflects how fitness & injury risk change over time
🔵Accounts for the decay in training effect as well as non-linear injury risk
Injury Risk Zones (Rolling Model Example) 🚨
ACWR Ratio| Interpretation |Relative Injury Risk
< 0.80➡️ Under Training ⚠️ Higher Risk
1.80–1.30➡️ Optimal Load ✅ Lowest Risk
1.50➡️ Over Training–Danger Zone ❌ Highest Injury Risk
Injury Prevention Tips 🏥
🔺Stay away from training load spikes over 10%
🔻Tapering 40-60% of volume in a super-compensation week
📈 Maintain a high chronic load for building fitness & resilience.
Summary📝
The ACWR offers a snapshot of the load history
Useful for:
📅Planning effective training periods
🚩Recognize red flags for injury risk
📚Evidence-based decision making for athlete development
📖
1.Carbone et al. 2022. https://doi.org/10.3390/jcm11195945
2. Gabbett et al. 2016. https://doi.org/10.1136/bjsports-2015-095567](https://scontent-iad3-2.cdninstagram.com/v/t51.75761-15/514591687_17963587478928887_9116859751404359647_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=105&ccb=1-7&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiRkVFRC5iZXN0X2ltYWdlX3VybGdlbi5DMyJ9&_nc_ohc=aHAVaogbkX4Q7kNvwHl0aRo&_nc_oc=AdnmqvocXhTlIoh1iKEhfvD6G0YNB6_fIiDWpWiNBaGFE21-YtigIQE8VAHgwthHGv4&_nc_zt=23&_nc_ht=scontent-iad3-2.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=Nsvpw1szWy-8V56NM9fkeA&oh=00_AfcKsnk5eQyc8YYeRuyV4rS-E68cq5gjJrWby8H7xSEc9g&oe=68FAFCF9)
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