Overtime Workout Intensity & Training Load Visualizer

⚡ Optimal High-Intensity Load Zone 4 Average

Training Load

142

Optimal Stimulus

Est. Calories

745

12.4 kcal/min

Total Time

60 min

4 Drills

Avg Intensity

High (Zone 4)

8.9 METs Avg

Workout Circuit Intensity Profile (D3) MET & Load Projection

Bar: Relative Load Score Line: MET Multiplier

Circuit Drill Builder

Calculated based on sweat rate (0.50 oz/min in Zone 4-5) and glycogen depletion during elite high-intensity basketball regimens.

Estimated Fluid Deficit

28 oz

Sweat loss offset

Recommended Gatorade

32 oz

With ~500mg Sodium

Electrolyte Balance (Sodium/Potassium): 500 mg

Carbohydrate Replenishment: 56 g (Rapid Delivery)

Athlete Profile & Bio-Parameters Session Target

Athlete Name

Discipline / Sport

Body Weight (lbs)

Target Total Time

60 Minutes

Sports Science Engine Formula

Caloric Burn: MET × 3.5 × (Weight in kg) ÷ 200 × Duration (min).
Training Load: TRIMP-weighted duration factor scaled by cardiovascular zone multipliers (Zone 5 × 3.2, Zone 4 × 2.5, Zone 3 × 0.65).
Hydration: Calibrated with Gatorade Sports Science Institute (GSSI) sweat loss standards for basketball and elite agility drill regimens.

Source: Overtime & Gatorade High-Intensity Workout

@overtime post