Quantify your internal training load using the session-RPE method. This tool helps athletes and coaches monitor training stress by combining the duration of a session with the athlete's perceived level of effort.
Total Session Training Load:
300 AU
Intensity Reference:• Under 300: Light• 300 - 500: Moderate• Over 600: High Intensity
Subjective load measurement captures the internal stress of a workout, which accounts for factors like fatigue, sleep, and nutrition that external metrics might miss.
Formula: Load = Duration (mins) × RPE Score
The RPE coefficient strongly correlates with heart rate zones and blood lactate levels, providing a reliable measure of actual physiological strain.
Example: A 60-minute tempo run at a moderate-hard effort.
What is a good training load?
Ideal load is personal and varies based on your fitness level and training phase; monitor trends to prevent injury.
Can I use a 1-20 scale?
This calculator is built for the 1-10 scale (CR-10). If using the 1-20 scale, multiply your results differently to match existing benchmarks.
When should I record my RPE?
Record your RPE about 15-30 minutes after exercise to ensure you are rating the session as a whole.
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