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.

Isibali Somthwalo Wokuqeqesha

Umthwalo we-Session-RPE ngamayunithi angafanele

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RPE Yeseshini (1–10)

ukuthi iseshini lonke libe nzima kangakanani, u-1 lula kuya ku-10 okuphezulu kunakho konke

Ubude (amaminithi)

isikhathi seseshini esiphelele, isb. 60

Amaseshini ngeviki

mangaki amaseshini afanayo owenza ngeviki, isb. 4

Isibali Somthwalo Wokuqeqesha

Umthwalo wokuqeqesha ukutshela ukuthi iseshini liphoqe ingcindezi engakanani, hhayi nje ukuthi lithathe isikhathi esingakanani. Faka ukuthi iseshini libe nzima kangakanani esikalini sika-1–10, ubude balo, nokuthi ukuphinda kangaki, futhi lesi sibali sibuyisela umthwalo weseshini ngamayunithi angafanele kanye nomthwalo wangeviki olindelekile usebenzisa indlela ye-session-RPE (Foster) esetshenziswa kabanzi. Sisebenzise ukulinganisa izinsuku ezinzima nezilula nokukhuphula ivolumu ngokuphephile.

Umthwalo wokuqeqesha we-Session-RPE (indlela ka-Foster) yisilinganiso sakho somzamo obonakalayo waseshini lonke, 1–10, uphindaphindwe nobude balo ngamaminithi — okunika umthwalo ngamayunithi angafanele (AU). Ubamba kokubili amandla nevolumu enombolweni eyodwa futhi usebenza nganoma yimuphi umsebenzi ngaphandle kwesilawuli sokushaya kwenhliziyo. Landelela umthwalo ngeviki futhi ugweme ukuwukhuphula ngaphezu kwama-10% iviki ngeviki ukuze ulawule ukukhathala nengozi yokulimala.

Imibuzo Evame Ukubuzwa

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.

Isibali Somthwalo Wokuqeqesha

Imibuzo Evame Ukubuzwa

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