Overview
sRPE training load combines the effort you perceive with session duration. It is a simple way to compare weeks, not a replacement for tracking sleep, pain and performance.
Formula
Session load = RPE (1–10) × minutes. Weekly load = session load × sessions.
How it works
Rate the effort
After the session, choose 1–10 for its overall difficulty.
Enter duration and sessions
Use actual exercise minutes.
Watch the trend
Compare weeks and avoid large jumps in load.
Worked examples
RPE 6 for 60 minutes
Session load is 360 units; four sessions per week = 1,440 units.
RPE 8 for 45 minutes
Session load is also 360 units, despite different intensity and duration.
Frequently asked questions
Does the number mean anything absolute?
No. It is a relative unit for comparing your sessions and weeks, not a standard between people.
Should load increase every week?
No. Progress is not linear, and deload weeks are part of training.
Does it include warm-up?
You can include or exclude it, but keep your method consistent.
Does it predict injury?
No. It is only a simple marker, and injury has many contributing factors.
This calculator is for educational and informational purposes only and is not a substitute for professional advice.