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Training Load Calculator

Work out training load instantly with clear inputs, formula shown and shareable results.

About Training Load Calculator

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.

Formulas

Session load

load = session RPE x duration in minutes

Weekly load

weekly = session load x sessions per week

Worked example

With the default values below, Training Load Calculator returns Session Load of 525. Change any input above and every figure here is recalculated in your browser.

Inputs used

Session RPEaccepts 1–10
7
Session durationminimum 0 min
75 min
Sessions like this per weekminimum 0
4

Results

Session Load
525 AU
Weekly Load
2,100 AU
Daily Average Load
300 AU
Load Assessment
Heavy load - monitor recovery closely

Step by step

  1. 1Values used
  2. 2Session load
  3. 3Weekly load
  4. 4Session Load= 525 AU
  5. 5Weekly Load= 2,100 AU
  6. 6Daily Average Load= 300 AU
  7. 7Load Assessment= Heavy load - monitor recovery closely

Assumptions and limits

  • The result is derived only from the 3 inputs listed above. Anything not among them is not part of the calculation.
  • In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
  • Figures are rounded for display to whole numbers, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
  • 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.
  • This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

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.

Frequently Asked Questions

When should I record the RPE?

About 30 minutes after finishing, so the rating reflects the whole session rather than the final effort.

Are these units comparable between athletes?

Only loosely. RPE is subjective, so track your own trends rather than comparing totals with a training partner.

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