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.

训练负荷计算器

以任意单位表示的单次训练RPE负荷

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单次训练RPE（1–10）

整次训练有多累，1为轻松，10为极限

训练时长（分钟）

单次训练总时间，例如 60

每周训练次数

每周进行多少次类似的训练，例如 4

训练负荷计算器

训练负荷告诉你一次训练施加了多少压力，而不仅仅是它持续了多久。输入这次训练在1–10量表上有多累、训练时长，以及你重复它的频率，本计算器就会用广泛使用的单次训练RPE（Foster）法返回以任意单位表示的单次训练负荷以及预计的每周负荷。用它来平衡高强度日和轻松日，并安全地提升训练量。

单次训练RPE训练负荷（Foster法）是你对整次训练的主观疲劳程度评分（1–10），乘以训练时长（分钟），以任意单位（AU）表示负荷。它把强度和训练量合并为一个数字，无需心率监测器即可适用于任何运动。记录每周负荷，并避免每周增幅超过约10%，以控制疲劳和受伤风险。

常见问题

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.

训练负荷计算器

常见问题

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