Session RPE Training Load Calculator
Turn minutes and RPE into one simple session load score
Session RPE training load questions
What is session RPE training load?
Session RPE training load is a simple number that combines how long you trained with how hard it felt. You rate the whole session on a 0–10 effort scale, then multiply that rating by the minutes of the session. A hard, long session gets a high load score, while a short, easy spin gets a low one.
Why use minutes × RPE instead of heart rate or power?
Heart rate, GPS and power meters are useful, but they do not always tell the full story. The session RPE method is cheap, quick and works in any sport, even if you have no devices. It captures your internal response to training and can flag weeks that feel unusually stressful, even if your pace or power looks normal.
Which RPE scale should I use?
This page assumes a 0–10 style scale where 0 feels like sitting still and 10 is an all-out effort you could only sustain briefly. Many guidelines treat about 5–6 as moderate and 7–8 as hard. If your coach uses a specific RPE chart, match their wording to the numbers you type here.
When should I record session RPE?
Most protocols suggest asking “How hard was that session overall?” about 20–30 minutes after finishing. That gap helps you rate the whole workout instead of just remembering the last tough interval. Try to be consistent so your log is comparable from week to week.
What counts as a “high” or “low” training load?
Loads are in arbitrary units (AU), so there is no universal good or bad number. Instead, compare sessions and weeks against your own normal. Big spikes compared with your usual training load can feel harder to recover from, while long stretches of very low load may not give enough stimulus to improve.
Can this calculator diagnose overtraining or injury risk?
No. Session RPE load is just one tracking tool. It cannot diagnose overtraining, burnout or injuries. Use it alongside how you sleep, feel and perform. If you notice persistent fatigue, mood changes, pain, or big drops in performance, talk with a doctor or sports professional instead of relying on any calculator.
How to use this session RPE training load calculator
This tool is built to do one job: take a single session, combine how long it lasted with how hard it felt, and give you a clean training load number so your log is easy to scan later.
1. Enter session minutes
Start with the duration of the workout in whole minutes. Most everyday sessions fall somewhere between 20 and 120 minutes, but you can enter longer or shorter bouts if they are part of your plan.
2. Add your overall session RPE
After the workout, think about the whole session and choose a number from 0–10. Very easy movement might sit around 2–3, a steady moderate workout around 5–6, and a very hard key session around 8–9. Try to be honest and consistent with yourself rather than guessing what you “should” feel.
3. Use the note field for quick tags
The optional note field lets you label the session with something like “long run”, “heavy strength”, “tempo ride” or “return from injury”. That label is included in the copyable summary so you can tell similar sessions apart when scanning your log.
4. Read your session load and keep it simple
When you hit Calculate session training load the result shows:
- Your session duration in minutes.
- Your session RPE rating.
- The training load in AU (minutes × RPE).
You can then compare that number with other days and weeks instead of trying to remember how each workout felt.
5. Copy the summary into your training log
Tap Copy summary to grab a short text block with the session minutes, RPE and training load. Paste it into your training diary, spreadsheet or messaging app so the numbers stay in one place with your other notes, splits and comments.
Remember that this is a planning and tracking helper, not a prescription. It does not tell you how much you personally should train. If you have medical conditions, are returning from injury or are unsure what is safe, work with a doctor, physiotherapist or qualified coach.
How the session RPE training load math works
The session RPE method keeps the math as simple as possible so coaches and athletes can use it without special equipment. It combines duration and perceived intensity into a single load score.
1. Take session duration in minutes
First, the calculator uses the length of the session in minutes. This is the simplest way to represent how long you were working. Very short warm-ups or mobility sessions will naturally have small loads because the duration is small.
2. Multiply by the session RPE
You then rate how hard the workout felt overall on a 0–10 scale. The core formula is:
Training load (AU) = Session duration (min) × Session RPE
For example, a 60-minute session with RPE 7 gives a load of 420 AU. A 30-minute easy spin with RPE 3 gives a load of 90 AU.
3. Treat the result as an arbitrary unit
The units are called arbitrary units (AU) because they are only meant for comparison inside your own log. What matters is how today’s load compares to yesterday, last week and last month, not whether the number is “high” or “low” for someone else.
4. Use trends, not single days
Many coaches look at daily and weekly load patterns, watching for big jumps or long periods of very high stress. This calculator gives you each session’s building block so you can add them up, spot patterns and adjust your plan instead of flying blind.
Always pair the numbers with common sense: sleep, mood, soreness, performance and medical advice all matter more than any single calculated score.
References and further reading on RPE and training load
These resources explain RPE scales and the session RPE method for monitoring training load:
- Haddad M et al. — Session-RPE method for training load monitoring — a review of the session RPE approach and its usefulness for tracking internal training load in different sports.
- Foster C et al. — A new approach to monitoring exercise training — the original paper proposing session RPE as minutes multiplied by perceived exertion to quantify training load.
- CDC — How to measure physical activity intensity — explains using a 0–10 effort scale to judge how hard activity feels for an individual.
- Cleveland Clinic — Rated perceived exertion (RPE) scale — introduces the RPE concept and how a 0–10 scale can guide safe exercise intensity.
Treat these as background reading and pair them with advice from your own healthcare professionals and coaching team when deciding how much and how hard to train.