Athlete Pro: Heatmaps – TrainHeroic

Understanding Your Training Load with Heatmaps

Monitoring your training intensity and volume is key to avoiding burnout and making consistent gains. With Athlete Pro, you get a visual breakdown of your Training Load directly from your athlete profile.

What is Training Load?

Training Load is a visual representation of how hard and how much you are training. It combines two main factors:

Intensity (RPE): How hard the session felt, based on your reported Rate of Perceived Exertion (0–10).
Volume: The total amount of weight lifted during that session.

Where to Find Training Load

Open the TrainHeroic app and tap on your Profile icon on the bottom right.
Scroll down to the Training Load
Tap the Training Load header to open the full-screen calendar view for a deep dive into your monthly trends.

How to Read Your Training Load Calendar

When you view your Training Load, you will see a monthly calendar with colored circles. Here is how to interpret the data:

1. Circle Color (Intensity/RPE) The color of the circle corresponds to the RPE you logged for that session:

Blue/Green (RPE 1-3): Recovery or light effort.
Yellow/Orange (RPE 4-7): Moderate to hard effort.
Red (RPE 8-10): Near maximal or maximal effort.
Grey/Neutral: If no RPE was recorded for the session, the circle will appear without a specific intensity color.

2. Circle Size (Volume) The size of the circle indicates the total volume of the session relative to your typical training:

Small Circle: Low Volume
Medium Circle: Medium Volume (Default size if no volume is recorded).
Large Circle: High Volume

PRO TIP: If you see several large, red circles in a row, it might be time to check your Readiness Score to see if a de-load day is needed!

Frequently Asked Questions

Why don't I see circles on certain days? Circles only appear for days where a session was completed and saved with RPE and volume data.
What happens if I forget to log my RPE? Don't worry! We still want you to see your consistency. If RPE is missing, a circle will still appear on your calendar to represent that a session was completed, though it will not have an intensity color. You can always go back to the session and log the intensity.
What if my session doesn't have "Volume" (like a mobility or cardio session)? If a session doesn't contain traditional volume data (sets x reps x weight), the app will default the circle to Medium size. This ensures your training streak and effort are still represented in your monthly view.
Does this require a subscription to Athlete Pro? Each new user receives a free 14-day trial to Athlete Pro to check out the features. After that, a paid subscription is required to get access to the Athlete Pro features. The cost is $4.99 per month or $29.99 per year. Just click the Upgrade banner to subscribe via the Apple Store or Google Play Store.
Why is there a 2 by the heatmap for one of the days? If you complete 2 or more sessions in a day, the heatmap circle will indicate it with the number of sessions completed.