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Monitor your training load using session RPE method and Acute:Chronic Workload Ratio (ACWR). Track injury risk, training monotony, and strain to optimize performance and recovery.
Hard
Uncomfortable pace
Very Very Easy
Recovery pace
Easy
Comfortable effort
Moderate
Steady pace
Somewhat Hard
Can hold conversation
Hard
Uncomfortable pace
Harder
Short sentences only
Very Hard
Difficult to speak
Very Very Hard
Few words only
Near Maximal
Cannot speak
Maximal
All-out effort
Enter your training loads for each day this week (in arbitrary units)
Enter total training load for each of the previous 4 weeks
Training load monitoring is a systematic approach to quantifying the stress imposed on athletes during training. The session RPE method multiplies training duration by the athlete's perceived exertion to create a simple but effective measure of training load in arbitrary units (AU).
The Acute:Chronic Workload Ratio (ACWR) compares recent training load (acute, typically 1 week) to longer-term average load (chronic, typically 4 weeks). Research shows that maintaining ACWR in the "sweet spot" of 0.8-1.3 optimizes performance adaptations while minimizing injury risk.
Note: This tool is for educational and training planning purposes. Individual responses to training vary. Consult with qualified coaches and sports medicine professionals for personalized training programs.
Calculation: Duration (minutes) × RPE (1-10)
The session RPE method provides a simple, valid measure of training load. Athletes rate their overall session intensity 15-30 minutes after completion using the modified Borg CR-10 scale. This accounts for both duration and intensity in a single metric.
Calculation: Acute Load (1 week) / Chronic Load (4-week average)
ACWR represents the balance between recent training stress and the athlete's conditioning level. Values of 0.8-1.3 are associated with optimal performance gains and lowest injury risk. Ratios >1.5 indicate rapid load increases and significantly elevated injury risk.
Calculation: Weekly Average Load / Standard Deviation of Daily Loads
Monotony measures training variety. Higher values indicate similar training loads each day, which can increase overtraining risk. Lower monotony (more variation in daily loads) is generally preferable and associated with better adaptation.
Calculation: Weekly Load × Monotony
Strain combines total training load with monotony to provide an overall stress index. High strain values (>6000) indicate periods of high stress requiring enhanced recovery focus. Very high strain increases illness and injury susceptibility.
15-30 minutes after completing training, rate the overall session intensity using the RPE scale (1-10). Consider the entire session, not just the hardest parts.
Input the total training duration in minutes, including warm-up and cool-down but excluding pre/post-training activities.
Enter your training load for each day of the current week. Include all training sessions (multiple per day should be summed).
Enter total weekly loads for the previous 4 weeks. This establishes your chronic load baseline for ACWR calculation.
Keep ACWR in the 0.8-1.3 range. If planning load increases, use the "10% rule" - increase weekly load by no more than 10% per week.
If monotony is high (>2.0), incorporate different training intensities, durations, and cross-training to add variety to your program.
Session RPE is a validated method for quantifying training load developed by Dr. Carl Foster. Athletes rate their overall perceived exertion for the entire training session on a 1-10 scale, approximately 15-30 minutes after completion. This rating is multiplied by session duration to get training load. Despite its simplicity, it correlates well with objective measures like heart rate-based methods.
ACWR helps identify when athletes are experiencing rapid increases in training load, which is a major risk factor for injury. Research shows that ACWR >1.5 is associated with 2-4 times higher injury risk compared to ratios in the 0.8-1.3 range. It helps coaches and athletes make informed decisions about training progression and recovery needs.
The traditional "10% rule" suggests increasing weekly volume by no more than 10% per week. However, ACWR provides more nuanced guidance - as long as you stay in the 0.8-1.3 range, you can increase load. After periods of reduced training (injury, vacation), increase load gradually over 3-4 weeks rather than returning immediately to previous volumes.
If ACWR exceeds 1.3-1.5, reduce training volume for the next few days. Take an extra rest day, reduce session duration, or lower intensity. Monitor for signs of overtraining (persistent fatigue, performance decline, mood changes, elevated resting heart rate). Allow ACWR to return to optimal range before resuming normal progression.
Lower monotony values (<1.5) indicate good training variety with different session types and intensities throughout the week. Higher monotony (>2.0) suggests repetitive training that may increase overtraining and injury risk. Include variety through different session durations, intensities, exercise types, and regular rest days to reduce monotony.
You can include all training modalities in sRPE tracking - running, cycling, swimming, strength training, etc. Rate each session's overall perceived exertion and multiply by duration. Some coaches prefer separate tracking for different training types, but for general load management, combining all training types provides valuable insight into total training stress.
Training strain values vary widely by athlete and sport, but research suggests values >6000 AU indicate periods requiring enhanced recovery focus. Very high strain (>8000-10000 AU) for multiple consecutive weeks increases illness and injury risk. Use strain in conjunction with ACWR and athlete wellness monitoring for comprehensive load management.
No. While managing training load significantly reduces injury risk, it doesn't eliminate it. Many factors contribute to injury including technique, equipment, previous injury history, genetics, nutrition, and sleep. Training load monitoring is one important component of comprehensive injury prevention strategies, but should be combined with other preventive measures.
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