Work out training load instantly with clear inputs, formula shown and shareable results.
Foster's session-RPE method multiplies perceived exertion on the 1-10 scale by duration in minutes to give load in arbitrary units. A 75 minute session at RPE 7 is 525 AU, and four a week is 2100 AU. It correlates well with heart-rate-based measures, needs no equipment, and works for resistance and team sports where heart rate is a poor intensity marker.
Session load
load = session RPE x duration in minutes
Weekly load
weekly = session load x sessions per week
This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
About 30 minutes after finishing, so the rating reflects the whole session rather than the final effort.
Only loosely. RPE is subjective, so track your own trends rather than comparing totals with a training partner.