How to use this calculator
- Enter session duration and whole-session RPE.
- Add total and high-speed running distance from the same device.
- Enter the previous seven-day load.
- Review adjusted load, factor, and updated total together.
#2810 · Sports & Gaming Tool
Soccer Training Training Load Calculator
Estimate the load of a soccer training session by combining session duration and perceived effort with distance and high-speed running. The main output keeps the familiar session-RPE foundation while making the external-running adjustment visible. Weekly total and session share help coaches and players see how one workout fits within the previous seven days.
Calculator
Enter your session dataFormula
Base load = duration × RPE. Running factor = clamp(0.85 + distance ÷ 50 + high-speed meters ÷ 10,000, 0.85, 1.35). Adjusted load = base load × running factor.
What the result means
The adjusted load is a planning index, not a universal physiological unit. The visible running factor gently changes the internal load estimate without letting GPS volume overwhelm the player's RPE.
GPS thresholds and devices differ. Use consistent definitions and follow team protocols when they specify another load model.
Example calculation
A 90-minute session at RPE 7 produces 630 base AU. With 7.5 km total and 650 m high-speed running, the running factor is 1.065 and adjusted load is 671 AU. Added to 2,200 prior AU, the updated weekly total is 2,871 AU.
Tips for better results
- Keep the high-speed threshold consistent.
- Separate rehab and modified sessions from full-team comparisons.
- Record RPE at a consistent time after training.
- Investigate sudden load changes alongside soreness and availability.
- Use position, drill design, and match schedule to interpret the number.
Frequently asked questions
Why does this soccer load calculator use both RPE and GPS distance?
RPE represents internal effort while distance adds a modest, transparent external-load adjustment.
What high-speed threshold should I use?
Use the threshold defined by your team or tracking system and keep it consistent across sessions.
Can I use miles instead of kilometers?
Convert total distance to kilometers and high-speed distance to meters before entering them.
Does a high training load predict injury?
No. Load is one planning signal and does not independently predict injury.
What belongs in the previous seven-day load?
Use the sum of comparable adjusted or session-RPE loads from the prior seven days, without including the current session.
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Variables and assumptions
| Variable | Meaning |
|---|---|
| Base load | Session minutes multiplied by RPE. |
| Total distance | Kilometers contributing to the running factor. |
| High-speed distance | Meters contributing more strongly to the factor. |
| Adjusted load | Base load multiplied by the capped running factor. |