What is session-RPE training load?

Session-RPE training load quantifies how hard a workout was by multiplying your rated perceived exertion (1–10) by the session duration in minutes. The result, in arbitrary units (AU), lets you compare and total the stress of very different sessions on one scale.

How do I calculate my training load?

Rate the whole session's effort from 1 to 10 about 30 minutes after finishing, then multiply by its length in minutes. A 60-minute workout at RPE 7 is 420 AU. Enter RPE and duration here to get the session value and a weekly estimate.

What is a good weekly training load?

There's no universal target; what matters is steady, gradual change. A common guideline is to keep week-to-week increases modest, roughly 10% or less, to limit injury risk. Sudden large jumps in weekly load are linked to higher overtraining and injury rates.

Oefenlading-sakrekenaar

Sessie-RPE-lading in arbitrêre eenhede

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Sessie-RPE (1–10)

hoe swaar die hele sessie gevoel het, 1 maklik tot 10 maksimaal

Duur (minute)

totale sessietyd, bv. 60

Sessies per weke

hoeveel soortgelyke sessies jy weekliks doen, bv. 4

Oefenlading-sakrekenaar

Oefenlading vertel jou hoeveel stres 'n sessie opgelê het, nie net hoe lank dit was nie. Voer in hoe swaar die sessie gevoel het op 'n 1–10-skaal, die duur daarvan, en hoe gereeld jy dit herhaal, en hierdie sakrekenaar gee die sessielading in arbitrêre eenhede plus 'n geprojekteerde weeklikse lading met die wyd gebruikte sessie-RPE (Foster)-metode terug. Gebruik dit om swaar en maklike dae te balanseer en om volume veilig op te bou.

Sessie-RPE-oefenlading (Foster-metode) is jou waardering van waargenome inspanning vir die hele sessie, 1–10, vermenigvuldig met die duur daarvan in minute — wat lading in arbitrêre eenhede (AU) gee. Dit vang sowel intensiteit as volume in een getal vas en werk vir enige aktiwiteit sonder 'n harttempometer. Volg weeklikse lading en vermy om dit met meer as ongeveer 10% van weke tot weke te verhoog om vermoeidheid en beseringsrisiko te bestuur.

Gereelde Vrae

What is session-RPE training load?: Session-RPE training load quantifies how hard a workout was by multiplying your rated perceived exertion (1–10) by the session duration in minutes. The result, in arbitrary units (AU), lets you compare and total the stress of very different sessions on one scale.
How do I calculate my training load?: Rate the whole session's effort from 1 to 10 about 30 minutes after finishing, then multiply by its length in minutes. A 60-minute workout at RPE 7 is 420 AU. Enter RPE and duration here to get the session value and a weekly estimate.
What is a good weekly training load?: There's no universal target; what matters is steady, gradual change. A common guideline is to keep week-to-week increases modest, roughly 10% or less, to limit injury risk. Sudden large jumps in weekly load are linked to higher overtraining and injury rates.

Oefenlading-sakrekenaar

Gereelde Vrae

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