Training Load Calculator

Monitor training stress and prevent overtraining

Based on Foster Session-RPE Method (2001)

This calculator uses the scientifically validated Session-RPE method to track your training load, calculate acute:chronic workload ratios, and assess injury risk. Research shows that maintaining an ACWR between 0.8-1.3 minimizes injury risk while maximizing performance gains.

Add Training Session

Record your workouts to track training load over time

How hard was the entire session?

Session Load: 420.0 AU

How to Use This Calculator

  1. Add your training sessions for the past 28 days (at minimum, add sessions from the last 7 days)
  2. Rate each session's overall difficulty using the 0-10 RPE scale
  3. Click "Analyze" to calculate your training load metrics
  4. Review your ACWR and injury risk assessment
  5. Adjust your training based on the recommendations

Session-RPE Scale: Rate how hard the entire workout felt 30 minutes after completion. 0 = Rest, 5 = Moderate, 7 = Hard, 10 = Maximal effort.