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.

Na'urar Lissafin Nauyin Horo

Nauyin RPE na zama cikin raka'o'i na zaɓi

Ɗauki hoto, AI zai rubuta abincinka. Abinci da motsa jiki a app ɗaya.Sauke app kyauta

RPE na zama (1–10)

yadda dukan zaman ya yi wahala, 1 sauƙi zuwa 10 mafi tsanani

Tsawon lokaci (minti)

jimillar lokacin zama, misali 60

Zamuka a kowane mako

zamuka iri ɗaya nawa kake yi kowane mako, misali 4

Na'urar Lissafin Nauyin Horo

Nauyin horo yana gaya maka yawan damuwar da zama ya ɗora, ba kawai tsawon lokacinsa ba. Shigar da yadda zaman ya yi wahala a sikelin 1–10, tsawon lokacinsa, da sau nawa kake maimaita shi, kuma wannan na'urar lissafi tana mayar da nauyin zama cikin raka'o'i na zaɓi tare da nauyin mako da aka ƙididdige ta amfani da hanyar RPE na zama da ake amfani da ita sosai (Foster). Yi amfani da ita don daidaita ranakun wahala da sauƙi da ƙara yawa cikin aminci.

Nauyin horo na RPE na zama (hanyar Foster) shi ne ƙididdigar ƙoƙarin da kake ji game da dukan zaman, 1–10, a ninka shi da tsawon lokacinsa cikin minti — yana ba da nauyi cikin raka'o'i na zaɓi (AU). Yana ɗaukar tsanani da yawa cikin lamba ɗaya kuma yana aiki ga kowane aiki ba tare da na'urar auna bugun zuciya ba. Bi diddigin nauyin mako kuma ka guji ƙara shi fiye da kusan 10% daga mako zuwa mako don sarrafa gajiya da haɗarin rauni.

Tambayoyin da Ake Yawan Yi

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.

Na'urar Lissafin Nauyin Horo

Tambayoyin da Ake Yawan Yi

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