Training Load Calculator
Session-RPE load in arbitrary units
AI logs your meals from a photo. Diet & workouts in one app.Get the free apphow hard the whole session felt, 1 easy to 10 maximal
total session time, e.g. 60
how many similar sessions you do weekly, e.g. 4
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.
Frequently Asked Questions
- 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.