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 Beban Latihan

Beban RPE sesi dalam satuan arbitrer

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RPE sesi (1–10)

seberapa berat seluruh sesi terasa, 1 ringan hingga 10 maksimal

Durasi (menit)

total waktu sesi, mis. 60

Sesi per minggu

berapa banyak sesi serupa yang Anda lakukan mingguan, mis. 4

Kalkulator Beban Latihan

Beban latihan memberi tahu Anda seberapa banyak tekanan yang ditimbulkan sebuah sesi, bukan hanya berapa lama durasinya. Masukkan seberapa berat sesi terasa pada skala 1–10, durasinya, dan seberapa sering Anda mengulanginya, dan kalkulator ini mengembalikan beban sesi dalam satuan arbitrer ditambah perkiraan beban mingguan menggunakan metode RPE sesi (Foster) yang banyak digunakan. Gunakan untuk menyeimbangkan hari berat dan ringan serta menambah volume dengan aman.

Beban latihan RPE sesi (metode Foster) adalah penilaian usaha yang Anda rasakan untuk seluruh sesi, 1–10, dikalikan dengan durasinya dalam menit — menghasilkan beban dalam satuan arbitrer (AU). Ini menangkap intensitas dan volume dalam satu angka dan bekerja untuk aktivitas apa pun tanpa monitor detak jantung. Pantau beban mingguan dan hindari menaikkannya lebih dari sekitar 10% dari minggu ke minggu untuk mengelola kelelahan dan risiko cedera.

Pertanyaan yang Sering Diajukan

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 Beban Latihan

Pertanyaan yang Sering Diajukan

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