How to use it
- Enter session duration and sRPE values for the week.
- Review total weekly load and week-over-week change.
- Use the change band with recovery context before adjusting next-week volume or intensity.
Back to all calculators
Conditioning
Weekly Training Load
Estimate weekly load from session duration and sRPE, then compare week-over-week to flag rapid load spikes.
Free to use. No account required.
- InputYour numbers
- EstimateA practical result
- DecisionYour next move
Live calculator
Enter the inputs. Keep the decision yours.
The estimate updates from the values below. Use it as a clear starting point, then apply the context that matters to you.
Session load uses a simple method: duration x session RPE. Add prior-week total to estimate current spike risk.
| Day | Duration (min) | sRPE | Load |
|---|---|---|---|
| Mon | 0 | ||
| Tue | 0 | ||
| Wed | 0 | ||
| Thu | 0 | ||
| Fri | 0 | ||
| Sat | 0 | ||
| Sun | 0 |
Enter at least one session to calculate weekly load.
What to enter
- Use consistent sRPE scale definitions with every client.
- Include all meaningful sessions to avoid underestimating load.
- Review sleep and soreness context before raising next-week volume.
How to read the result
- A large increase means this week's session-load total is well above the prior week; it is not an acute-to-chronic workload ratio.
- Use the change band as a prompt to review fatigue, soreness, sleep, and training context, not as an injury prediction.
- Compare several weekly results separately when you need a longer-term trend.
Worked example
Week-over-week load review before progression
- Scenario
- A client reports heavy fatigue despite completing planned sessions.
- Workflow
- Calculate current week load and compare against prior week totals.
- Decision
- Review whether to reduce next microcycle volume or intensity when the week-over-week increase is large.
Good to know
Frequently asked questions
What is session load in this calculator?
Session load is duration multiplied by session RPE, then summed across the week.
How big of a week-over-week increase is too much?
The calculator flags increases at 20%, 35%, and 50% as review bands. These are contextual prompts, not validated injury thresholds.
Should I use this for strength-only programs?
You can use it when duration multiplied by sRPE is a consistent measure for that athlete. Treat it as a week-over-week workload comparison, not total physiological stress.
One connected coaching system
Keep the result connected.
Keep programming, nutrition, progress, and follow-up connected after the calculation.
Join the waitlist