Sports

Instant, private, and free

Training Load Calculator.

Calculate training load and recovery requirements based on RPE and duration

On-device calculationNo signup
01

Set your values

Results update as you type.

About Training Load

Training Load = RPE × (Duration in hours). Monitor weekly totals to optimize performance and prevent overtraining. A weekly load over 300 with fewer than 2 recovery days indicates elevated overtraining risk.

6.0
110
60.0minutes
5240
4.0sessions/week
17

Session Load

6

RPE × Duration (hours)

Weekly Load

24

Healthy range

Recovery Days

3days

Days without training per week

Recommended Rest

3days

Minimum rest days suggested

Use Cases

Monitor Weekly Training Intensity

Athletes can input their RPE, duration, and frequency for each session to see their total weekly training load, helping them stay within an optimal range.

Example: A runner logs RPE 7 for 60 minutes, 4 times a week, to calculate a weekly load of 1680.

Plan Recovery and Deload Weeks

Coaches and athletes can use the calculated load to plan lighter weeks, ensuring the body recovers and adapts without excessive fatigue.

Example: After a high-load week, reduce RPE or duration to lower the load for the next week.

Frequently Asked Questions

What is training load and why is it important?
Training load is a measure of the total stress placed on your body from exercise, combining intensity (RPE) and duration. Monitoring it helps you balance training and recovery, reducing the risk of overtraining and injury.
How do I determine my RPE (Rate of Perceived Exertion)?
RPE is a subjective scale from 1 to 10, where 1 is very light activity and 10 is maximal effort. After a workout, rate how hard the session felt overall. This number is used in the calculator along with duration and frequency.
Can this calculator help prevent overtraining?
Yes. By tracking your training load over time, you can spot sudden spikes or consistently high loads. This allows you to adjust your training schedule to include adequate rest, helping prevent overtraining syndrome.

Tips & Common Mistakes

Tips

  • Be consistent with your RPE ratings. Use the same scale and criteria each time to ensure accurate comparisons.
  • Record your training load regularly, such as after each session, to build a reliable trend over time.
  • Combine training load data with other recovery indicators like sleep quality and resting heart rate for a fuller picture.
  • Use the calculated load to adjust your training plan gradually, avoiding sudden large increases that may lead to injury.

Common Mistakes to Avoid

  • Underestimating or overestimating RPE, which can skew the training load calculation. Try to be honest about your perceived effort.
  • Ignoring frequency and only focusing on single sessions. The calculator uses frequency to give a total load, so include all workouts.
  • Not adjusting training load for different types of exercise. High-impact or high-intensity activities may require more recovery even at the same RPE.

Last updated: August 13, 2026