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 unit arbitrari

Ambil gambar, AI catat makanan anda. Diet dan senaman dalam satu aplikasi.Muat turun apl percuma

RPE sesi (1–10)

betapa sukarnya keseluruhan sesi, 1 mudah hingga 10 maksimal

Tempoh (minit)

jumlah masa sesi, cth. 60

Sesi setiap minggu

berapa banyak sesi serupa yang anda lakukan mingguan, cth. 4

Kalkulator Beban Latihan

Beban latihan memberitahu anda berapa banyak tekanan yang dikenakan oleh sesi, bukan sekadar tempoh masanya. Masukkan betapa sukarnya sesi itu dirasakan pada skala 1–10, tempohnya, dan kekerapan anda mengulanginya, dan kalkulator ini mengembalikan beban sesi dalam unit arbitrari serta unjuran beban mingguan menggunakan kaedah RPE sesi (Foster) yang digunakan secara meluas. Gunakannya untuk mengimbangi hari berat dan ringan serta menambah jumlah dengan selamat.

Beban latihan RPE sesi (kaedah Foster) ialah penilaian usaha yang dirasakan untuk keseluruhan sesi, 1–10, didarabkan dengan tempohnya dalam minit — memberikan beban dalam unit arbitrari (AU). Ia merangkumi kedua-dua keamatan dan jumlah dalam satu nombor dan berfungsi untuk sebarang aktiviti tanpa monitor kadar denyutan jantung. Jejaki beban mingguan dan elakkan melonjakkannya lebih daripada kira-kira 10% dari minggu ke minggu untuk mengurus keletihan dan risiko kecederaan.

Soalan Lazim

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

Soalan Lazim

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