Return-to-Training Progression Calculator

How to calculate Return-to-Training?

Safe progression relies on the Acute:Chronic Workload Ratio to avoid spikes that stress healing tissues.

Formula: Weekly Increase = (Baseline - Initial) / Ramp Weeks

Using the Return-to-Training calculator: an example

Example: A runner with a 40-mile baseline returning after 4 weeks off.

Step-by-step calculation:

• Set initial load to 50% of baseline (20 miles)
• Divide remaining 20 miles over 5 weeks
• Increase load by 4 miles each week

Frequently Asked Questions

What if I feel pain during the ramp-up?

If pain exceeds a 3/10 scale, hold your current load for another week or reduce by 10%.

Can I progress faster if I feel good?

It is safer to stay consistent; physiological adaptation of tendons and ligaments lags behind muscular strength.