How to use this calculator
- Use a 0–10 session RPE recorded after training.
- Enter average duration and the count of comparable sessions.
- Add prior-week load calculated by the same method.
- Compare trends rather than isolated values.
#2755 · Sports & Gaming Tool
Running Training Load Training Load Calculator
Estimate weekly running training load with the session-RPE method. Multiply each run’s duration by its perceived exertion, then scale by the number of similar sessions. The result supports consistent personal trend tracking without pretending to be a universal physiological measurement.
Calculator
Planning inputsFormula
Weekly load (AU) = average duration in minutes × session RPE × number of sessions
What the result means
Arbitrary units are useful only when the same athlete uses the same method consistently. The number is not a diagnosis or safe-load threshold.
If sessions differ substantially, calculate each duration × RPE separately and sum them; this simplified version uses an average session.
Example calculation
Five 50-minute sessions at RPE 6 produce 1,500 AU. Compared with 1,200 AU last week, that is a 25% increase.
Tips for better results
- Record RPE consistently after each session.
- Use individual-session data when workouts vary.
- Interpret jumps alongside sleep, soreness, and life stress.
- Do not treat a ratio as a medical cutoff.
- Keep easy and hard weeks visible in your log.
Frequently asked questions
Can I use the training load estimate as a guarantee?
No. It is a planning estimate based on the values you enter; actual outcomes can differ.
What happens if one of my inputs is zero?
Zero is accepted only where it has a practical meaning. The calculator flags values that would make the calculation invalid.
Should I use weekly or monthly data?
Use the period requested by each field and convert your records consistently before entering them.
How often should I update this calculation?
Recalculate whenever pricing, volume, performance, or operating assumptions change materially.
What is the most important limitation?
Session-RPE load is subjective and does not capture biomechanics, terrain, heat, or individual injury risk.
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Variables and units
| Variable | Meaning |
|---|---|
| Duration | Average minutes per session |
| RPE | Perceived exertion from 0 to 10 |
| Session load | Duration × RPE |
| Weekly load | Session load × sessions |