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.

訓練負荷計算器

以任意單位表示的單次訓練RPE負荷

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單次訓練RPE（1–10）

整次訓練有多累，1為輕鬆，10為極限

訓練時長（分鐘）

單次訓練總時間，例如 60

每週訓練次數

每週進行多少次類似的訓練，例如 4

訓練負荷計算器

訓練負荷告訴你一次訓練施加了多少壓力，而不僅僅是它持續了多久。輸入這次訓練在1–10量表上有多累、訓練時長，以及你重複它的頻率，本計算器就會用廣泛使用的單次訓練RPE（Foster）法回傳以任意單位表示的單次訓練負荷以及預計的每週負荷。用它來平衡高強度日與輕鬆日，並安全地提升訓練量。

單次訓練RPE訓練負荷（Foster法）是你對整次訓練的主觀疲勞程度評分（1–10），乘以訓練時長（分鐘），以任意單位（AU）表示負荷。它把強度與訓練量合併為一個數字，無需心率監測器即可適用於任何運動。記錄每週負荷，並避免每週增幅超過約10%，以控制疲勞與受傷風險。

常見問題

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.

訓練負荷計算器

常見問題

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