Training Load Calculator
Session RPE load is a simple way to track how hard a session was. Multiply how hard it felt, on a scale of 1 to 10, by the minutes you trained.
Calculate training load
Fill in the fields and select Calculate.
What you'll need
To use the training load calculator, have these figures ready:
- Session RPE — for example, 7.
- Duration — for example, 60.
The calculator then returns the training load the moment you press calculate.
How it works
Training load = session RPE × duration in minutes
You enter the session rpe and duration, and the calculator returns the training load using the formula above.
When to Use
Use this sports training load calculator to monitor athletic exertion levels. Keeping track of training load is key to maximizing conditioning without overtraining.
What the result tells you
Session load lets you compare an easy hour with a hard one on the same scale, since a tough session scores far higher than a gentle one of the same length. Adding up daily loads across a week shows whether your training is building steadily or spiking, which is the first step in managing fatigue and injury risk.
Benchmarks & Interpretation
Here is how typical results are categorized and interpreted:
| Value / Range | Rating | Description |
|---|---|---|
| Above 800 AU / week | High Load | High training volume. Professional level training. Requires heavy recovery support. |
| 400 – 800 AU / week | Optimal Load | Balanced training volume. Ideal for building fitness safely. |
| Below 400 AU / week | Light Load | Maintenance level. Safe for active rest weeks or off-season conditioning. |
Pro Tips & Advice
Structure your training weeks with at least one light load active recovery week every 4 weeks to allow body tissue repair.
Step by step
- Enter the session rpe (1 to 10).
- Enter the duration (minutes).
- Select Calculate to read the training load.
Worked example
A 60 minute session that felt like a 7 out of 10 gives a load of 7 × 60, which is 420 arbitrary units.
Frequently asked questions
How is the training load worked out?
Training load = session RPE × duration in minutes. Session RPE load is a simple way to track how hard a session was. Multiply how hard it felt, on a scale of 1 to 10, by…
What is RPE?
RPE is the rating of perceived exertion, a 1 to 10 scale of how hard a session felt. It is taken about half an hour after finishing.
What does AU stand for in training load?
AU stands for Arbitrary Units, representing the product of session intensity (RPE) and duration (minutes).
How does training load differ from workout volume?
Workout volume tracks weights or distances. Training load factors in cardiovascular stress (RPE), capturing internal body load.
How accurate is the Training Load Calculator?
The tool applies the standard formula exactly, so the result is only as accurate as the figures you enter. Double check your inputs, since a wrong number going in gives a wrong number coming out.
Is the Training Load Calculator free to use?
Yes. Every tool on GamersZone is free, with no account and no limit on how many times you calculate. The maths runs in your browser, so the numbers you enter are never sent to a server or stored.
How we calculate this
This tool applies the standard formula shown above. The calculation runs entirely in your browser, so the figures you enter are never stored.