RPE & Training Load Calculator

Training Load Guide

Session RPE and Training Load

Session RPE (sRPE) method: training load = RPE × duration in minutes. Also called the Foster method (Dr Carl Foster, 1998). This gives an Arbitrary Unit (AU) value. Example: 60-minute run at RPE 6 = 360 AU. 30-minute HIIT at RPE 8 = 240 AU. 90-minute easy yoga at RPE 3 = 270 AU. sRPE correlates well with physiological measures (lactate, heart rate) and is more practical for tracking all training types including strength sessions (where heart rate poorly reflects load). Weekly load = sum of all s

Acute:Chronic Workload Ratio

ACWR = acute load (this week) / chronic load (4-week rolling average). The 'sweet spot' for adaptation without excessive injury risk: ACWR 0.8-1.3: safe zone. Adequate training stimulus without spike risk. ACWR < 0.8: undertraining — may lose fitness or underperform. ACWR 1.3-1.5: caution zone — moderate increase in non-contact injury risk. ACWR > 1.5: danger zone — significant spike in injury risk. This framework comes from sports science research, particularly rugby (Gabbett, 2016). It applies

The 10% Rule

The classic 10% rule: do not increase total weekly training load by more than 10% from one week to the next. This is a simplified version of ACWR thinking. More nuanced guidance: 10% increase per week is a ceiling, not a target. After a period of higher load: a lower-load recovery week (60-80% of peak) before building again. After injury or illness: return gradually — your chronic load has fallen, so your acute load must be low too. Common mistake: returning from 2 weeks off sick and immediately

RPE Scale and Honest Self-Assessment

The 10-point Borg CR10 scale: 0 = nothing. 1 = very light. 2 = light. 3 = moderate. 4 = somewhat hard. 5 = hard. 6 = harder. 7 = very hard. 8 = very very hard. 9 = near maximal. 10 = maximal. Common errors: athletes often rate RPE too low (social desirability — appearing tough). RPE should be assessed at session END, not during — easier to be objective. Different activities feel different at the same physiological effort: RPE is subjective and personal to each athlete. Zone 2 training (easy, con