Overview

Calculate session training load using RPE (Rating of Perceived Exertion) and exercise duration. This calculator applies Foster's session-RPE method and ACWR (Acute:Chronic Workload Ratio) to prevent overtraining and optimize training progression.

Formula

Session Training Load (sRPE) = RPE (1–10) × Duration (minutes)

RPE Scale (Borg Modified CR-10):
1–2: Very Easy
3–4: Easy
5–6: Moderate
7–8: Hard
9: Very Hard
10: Maximal Effort

Weekly Training Load = Sum of all session sRPE values

ACWR = Acute Load (1 week) ÷ Chronic Load (4-week average)
• < 0.8: Under-training (detraining risk)
• 0.8–1.3: Optimal Zone (Sweet Spot)
• > 1.5: Overload Risk (increased injury risk)

How to Use

1. 1Enter the exercise type.
2. 2Enter the exercise duration in minutes (e.g., 60 min).
3. 3Rate your perceived exertion (RPE, 1–10) about 30 minutes after the session.
4. 4Your session training load (sRPE) is calculated automatically.
5. 5Accumulate weekly data to also track your ACWR.

Tips

• ✔Rate RPE about 30 minutes post-exercise for a more accurate reflection of overall session intensity.
• ✔Keeping ACWR in the 0.8–1.3 range minimizes injury risk while improving fitness.
• ✔Limit weekly load increases to no more than 10% over the previous week.
• ✔Taper training load gradually before competitions.
• ✔Tracking both internal load (RPE, heart rate) and external load (distance, volume) provides more precise management.

FAQ