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.

Kalkulator ng Training Load

Load gamit ang RPE ng sesyon sa arbitraryong yunit

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RPE ng sesyon (1–10)

kung gaano kahirap ang buong sesyon, 1 madali hanggang 10 pinakamabigat

Tagal (minuto)

kabuuang oras ng sesyon, hal. 60

Mga sesyon kada linggo

ilang katulad na sesyon ang ginagawa mo kada linggo, hal. 4

Kalkulator ng Training Load

Sinasabi sa iyo ng training load kung gaano karaming stress ang ipinataw ng isang sesyon, hindi lamang kung gaano ito katagal. Ilagay kung gaano kahirap ang naramdaman ng sesyon sa sukat na 1–10, ang tagal nito, at gaano mo kadalas itong inuulit, at ibabalik ng kalkulator na ito ang load ng sesyon sa arbitraryong yunit kasama ang inaasahang lingguhang load gamit ang malawakang ginagamit na paraang RPE ng sesyon (Foster). Gamitin ito upang balansehin ang mahihirap at magagaan na araw at upang ligtas na dagdagan ang dami.

Ang training load gamit ang RPE ng sesyon (paraang Foster) ay ang iyong pagtatasa ng nararamdamang pagsisikap para sa buong sesyon, 1–10, na pinarami sa tagal nito sa minuto — na nagbibigay ng load sa arbitraryong yunit (AU). Sinasakop nito ang parehong tindi at dami sa iisang numero at gumagana para sa anumang aktibidad nang walang heart-rate monitor. Subaybayan ang lingguhang load at iwasang itaas ito nang higit sa humigit-kumulang 10% kada linggo upang pamahalaan ang pagkapagod at panganib ng pinsala.

Mga Madalas Itanong

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.

Kalkulator ng Training Load

Mga Madalas Itanong

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