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.

Træningsbelastning-beregner

Session-RPE-belastning i arbitrære enheder

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Session-RPE (1–10)

hvor hård hele sessionen føltes, 1 let til 10 maksimal

Varighed (minutter)

samlet sessionstid, f.eks. 60

Sessioner pr. uge

hvor mange lignende sessioner du laver ugentligt, f.eks. 4

Træningsbelastning-beregner

Træningsbelastning fortæller dig, hvor meget stress en session påførte, ikke kun hvor længe den varede. Indtast hvor hård sessionen føltes på en skala fra 1–10, dens varighed, og hvor ofte du gentager den, og denne beregner returnerer sessionsbelastningen i arbitrære enheder plus en forventet ugentlig belastning med den udbredte session-RPE-metode (Foster). Brug den til at balancere hårde og lette dage og til at øge volumen sikkert.

Session-RPE-træningsbelastning (Foster-metoden) er din oplevede anstrengelse for hele sessionen, 1–10, ganget med dens varighed i minutter — hvilket giver belastningen i arbitrære enheder (AU). Den fanger både intensitet og volumen i ét tal og virker for enhver aktivitet uden en pulsmåler. Følg den ugentlige belastning, og øg den ikke med mere end omkring 10% fra uge til uge for at styre træthed og skaderisiko.

Ofte stillede spørgsmål

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.

Træningsbelastning-beregner

Ofte stillede spørgsmål

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