Training load calculator Enter the week's RPE. We'll give you the load and the ACWR.

It's the session RPE multiplied by its minutes, in arbitrary units (AU). Foster proposed it in 2001, and it lets you compare very different sessions, on the field, in the gym or in a game, with a single number: 60 minutes at RPE 7 is 420 AU.

About 30 minutes after the session ends, with the question “How hard was your session?” and the CR-10 scale, from 0 (rest) to 10 (maximal). Asking right at the end tends to reflect only the last part of the session.

Divide this week's load (acute load) by the weekly average of the last four weeks, including this one (chronic load). This is the coupled rolling average version, the same one our template uses. There are other variants, such as the uncoupled one or exponentially weighted moving averages (EWMA), which give slightly different values.

It's often said that between 0.8 and 1.3 load is steady and that above 1.5 there's a spike. Those ranges come from team sport studies and the evidence is mixed: the ACWR does not predict injuries. Use it to spot sudden changes in load and to talk to the athlete, alongside their wellness and your own judgment.

Monotony is the week's average daily load divided by its standard deviation, counting rest days as 0: above 2, every day looks alike. Strain is the weekly load multiplied by monotony. Foster proposed both in 1998.

Four questions the athlete answers every morning, from 1 (very, very good) to 7 (very, very bad): sleep, stress, fatigue and muscle soreness. Their sum is the Hooper index, from 4 to 28. How it changes compared with each athlete's usual matters more than the value itself.

No. In TrainerStudio your clients log every set from their app, with its RPE, and in their profile you see planned and actual load, tonnage and minutes by day, week or month. For the ACWR, monotony and strain, use this calculator or the training load template.