Quick answer
Session training load = RPE × duration in minutes, and the total is the sum. Sessions of RPE 6, 7 and 5 for 60, 45 and 30 minutes give 360, 315 and 150, a total of 825 arbitrary units.
Enter each session's RPE (0 to 10) and duration. The calculator returns session loads and the total.
Related tools: Workout Volume Calculator: Total lifted volume from sets, reps and weight. One Rep Max Calculator: Estimate your one-repetition maximum from a heavier set. BMI Calculator: Find your Body Mass Index (BMI) and weight status.
How to use the Training Load Calculator
- Type session RPE (0–10), for example 6, 7, 5.
- Type duration of each session (min), for example 60, 45, 30.
- Press Calculate to see the result, and use Reset to start again.
| Input | What to enter | Allowed values |
|---|---|---|
| Session RPE (0–10) | Text, such as 6, 7, 5 | — |
| Duration of each session (min) | Text, such as 60, 45, 30 | — |
Formula and method
Formula
session load = RPE × minutes; total = Σ session loads
IEEE-754 double precision; shown to the decimals indicated.
The session-RPE method in arbitrary units. Informational estimate, not medical advice. Talk to a qualified health professional about your own situation.
Worked examples
These examples are verified: each one is an automated test case that the live calculator must reproduce exactly.
Example 1
Inputs: Session RPE (0–10) = 6, 7, 5; Duration of each session (min) = 60, 45, 30.
| Result | Value |
|---|---|
| Total training load | 825 |
| Session loads | 360, 315, 150 |
Example 2
Inputs: Session RPE (0–10) = 8, 3; Duration of each session (min) = 90, 40.
| Result | Value |
|---|---|
| Total training load | 840 |
| Session loads | 720, 120 |
The first line is the headline result (total training load). Below it the training Load Calculator lists session loads, which describe the same case from other angles. IEEE-754 double precision; shown to the decimals indicated.
Session RPE method
The method multiplies the athlete's overall rating of perceived exertion by session length. It needs no heart monitor, and the units are 'arbitrary units' (AU) used to compare weeks of training with each other, not with other athletes.
Using the totals
Coaches track weekly totals and the change from week to week. A common caution is to avoid large jumps, often cited as more than about 10 to 30% in a week, but there is no universal limit and the guidance varies.
What happens with invalid input
These messages are produced by the calculator itself, so you know what to fix.
- Duration of each session (min): entering "60" shows "Enter one duration for every RPE." beside that field and no result.
- Session RPE (0–10): left empty shows "Enter session rpe (0–10)." beside that field and no result.
Choosing between the Training Load Calculator and similar calculators
Each row shows what a related calculator on this site asks for and what it returns, so you can pick the one that matches your question.
| Calculator | You enter | It returns |
|---|---|---|
| [Workout Volume Calculator](/health/workout-volume-calculator/) | sets per exercise, reps per set and weight per rep | Total volume |
| [One Rep Max Calculator](/fitness/one-rep-max-calculator/) | weight lifted and repetitions | Estimated 1RM (Epley) |
| [BMI Calculator](/health/bmi-calculator/) | units, weight and height | Your BMI |
| [Calorie Calculator](/health/calorie-calculator/) | units, sex and weight | Maintenance calories |
| [Running Training Pace Calculator](/fitness/training-pace-calculator/) | race distance, hours and minutes | VDOT (estimated VO₂max) |
Assumptions and limitations
- Lists must be the same length
- Not a diagnosis
This calculator gives general information based on published formulas. It is not medical advice, and it cannot account for your health history. Talk to a qualified clinician about decisions that affect your health.
If a required value is empty, not a number, or outside its allowed range, the form marks that field with a message and shows no result instead of a misleading number. The automated checks deliberately try invalid entries for duration of each session (min) and session RPE (0–10) to confirm this.
Frequently asked questions
What is RPE?
A rating from 0 (rest) to 10 (maximal effort) of how hard the session felt.
Is a higher load better?
No; it measures stress, not fitness.
When should I rate the session?
About 30 minutes after it ends.
What does the Training Load Calculator calculate?
Session load from perceived exertion and duration. It returns Total training load and Session loads.
What formula does the Training Load Calculator use?
session load = RPE × minutes; total = Σ session loads. The session-RPE method in arbitrary units.
What do I need to enter in the training Load Calculator?
You enter Session RPE (0–10) and Duration of each session (min).
What are the limits of this calculator?
Lists must be the same length. Not a diagnosis.
What is an example of a training Load result?
With session RPE (0–10) 6, 7, 5 and duration of each session (min) 60, 45, 30, the total training load is 825.
Where does the method come from?
The method follows: Foster C et al., A new approach to monitoring exercise training, J Strength Cond Res 2001;15:109.
Can I rely on this calculator for a decision?
This calculator gives general information based on published formulas. It is not medical advice, and it cannot account for your health history. Talk to a qualified clinician about decisions that affect your health. For this calculator in particular: Lists must be the same length.
Related calculators
- Workout Volume Calculator — Total lifted volume from sets, reps and weight.
- One Rep Max Calculator — Estimate your one-repetition maximum from a heavier set.
- BMI Calculator — Find your Body Mass Index (BMI) and weight status.
- Calorie Calculator — Daily calories to maintain, lose or gain weight.
- Running Training Pace Calculator — Estimate VO₂max (VDOT) from a race result and get easy, threshold and interval training paces.
- BMR Calculator — Estimate basal metabolic rate with the Mifflin–St Jeor and revised Harris–Benedict equations.
Sources
- Foster C et al., A new approach to monitoring exercise training, J Strength Cond Res 2001;15:109
Content last reviewed 2026-11-04. Formulas and worked examples are checked by automated tests against independently computed values.