How To Measure The Volume And Intensity of Your Fencing Workout

The volume of your fencing workout can be measured by the amount of time you spent doing it. In addition to measuring the volume of time, you will want to record your level of intensity. It’s important to measure both psychological and physiological intensities of your fencing workouts.

To measure the psychological intensity of a workout, simply record your rate of perceived effort using a training intensity scale. To measure the physiological intensity of your fencing workout, use a heart-rate monitor and/or power meter.

How To Record Your Rate Of Perceived Exertion After Your Fencing Workout

When you are doing any type of fencing workouts, you should always record your rate of perceived exertion. The Rate of Perceived Exertion is a scale 0-10 or 0-20 with meanings that help you determine how you psychologically felt during the work out. This psychological feeling is one of the measurable and validated ways to record your  intensities from your fencing workouts. When you combine this scale with your heart-rate or power meters files, you have a complete and accurate analysis of your fencing workouts intensity.

How To Measure Your Waking Heart Rate After Your Fencing Workouts

When you wake up in the morning, while you’re still in bed, find your pulse. Count the number of beats from your heart for a 15-second period. Then multiply your number of beats by four to determine your number of beats per minute for your waking heart-rate.

How To Optimize Your Fencing Workouts

To optimize your fencing workouts you will want to accurately measure the volume and intensity of each days workout following the Training Optimization Cycle. There are four phases of the Training Optimization Cycle and they include Volume X Intensity, Response, Analyze, and Confirm/Adjust.

Each of the four phases in the Training Optimization Cycle has their own factors. VOLUME X INTENSITY of the exercise workout produces a RESPONSE that is quantified and ANALYZED leading to CONFIRMATION or ADJUSTMENTS of the next session’s VOLUME & INTENSITY of the fencing workout, and the cycle repeats itself to improve your Fencing conditioning and performance.

How to Monitor Your Waking Heart Rate from your Fencing Training

One way to monitor the effectiveness of your fencing training is to measure your waking heart-rate each day. The waking heart-rate can act as a physiological stress response indicator from the previous days fencing training sessions. By counting the bpm difference from your current waking heart-rate compared to your past 14-day average you can see if you are under or over training from a physiological perspective.

How to Measure the Peak Height Velocity of a Fencer doing Fencing

You can measure the peak height velocity of a fencer by taking the fencer’s height measurement each month. By seeing how this changes over time, you will be able to identify when they hit their peak growth spurt.

How To Measure The Volume of Your Fencing Workout

The volume can be measured by the amount of time you’ve spent doing your fencing workout. To have an accurate picture of your training you should record the amount of time you spend doing each daily workout.