Training Load Calculator

Training Load Calculator

Training load tells you how much stress a session imposed, not just how long it was. Enter how hard the session felt on a 1–10 scale, its duration, and how often you repeat it, and this calculator returns the session load in arbitrary units plus a projected weekly load using the widely used session-RPE (Foster) method. Use it to balance hard and easy days and to ramp volume safely.

Session-RPE training load (Foster method) is your rating of perceived exertion for the whole session, 1–10, multiplied by its duration in minutes — giving load in arbitrary units (AU). It captures both intensity and volume in one number and works for any activity without a heart-rate monitor. Track weekly load and avoid jumping it by more than about 10% week to week to manage fatigue and injury risk.