This tool helps monitor cumulative stress on tendons to prevent overuse injuries by calculating your weekly load score based on volume, intensity, and activity impact.
Tendon Load Score:
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Tendon load is calculated by multiplying training volume and intensity, adjusted by body weight and a specific activity coefficient.
Formula: Load Score = Volume (hrs) × Intensity (1-10) × Weight (kg) × Activity Factor
Load Score = Volume (hrs) × Intensity (1-10) × Weight (kg) × Activity Factor
Example: A 70kg runner training for 5 hours at a moderate intensity (7/10) with a high-impact factor (1.5).
A load coefficient is a multiplier that accounts for the specific force applied to the tendon based on activity type, such as jumping versus walking. It ensures that high-impact movements are weighted more heavily than low-impact ones.
Cumulative stress represents the total load your tendons have absorbed over a training period, which is the primary driver of either adaptation or injury. Monitoring this helps identify when you are increasing volume too rapidly for the tissue to repair.
You should decrease your load if you experience localized tendon pain that lasts more than 24 hours after a session or persistent morning stiffness. These symptoms indicate the tendon's capacity has been exceeded and more recovery is needed.
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