Weekly Training Load Calculator
Sum all session RPE loads to calculate your total weekly training stress.
Weekly Load Formula
Session Load = RPE × Duration (min)
Weekly Load = Σ (all session loads)
Track weekly totals over 4 weeks to establish your chronic load baseline.
Weekly Load Categories by Athlete Level
| Athlete Level | Weekly Load (AU) | Sessions/Week |
|---|---|---|
| Beginner | 500–1500 | 2–3 |
| Recreational | 1500–3000 | 3–5 |
| Competitive | 3000–5000 | 5–7 |
| Elite | 5000–8000+ | 7–14 |
Frequently Asked Questions
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Weekly training load is the sum of all session loads in a 7-day period. Each session load = RPE × duration (minutes). Weekly totals are used to monitor volume, detect overtraining, and guide periodization.
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Depends on sport and athlete level. Recreational runners: 1500–3000 AU. Competitive runners: 3000–6000 AU. Team sport athletes: 1500–3500 AU. Elite athletes can sustain 5000–8000 AU weekly.
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The 10% rule suggests no more than a 10% increase in weekly load week-to-week. More aggressive increases (>15%) correlate with higher injury risk.
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After every session, record duration and RPE. Multiply to get session AU. Sum all sessions across the week. Compare this week to last week and to your chronic (4-week average).
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Excessive weekly load without adequate recovery causes overtraining syndrome: fatigue, performance decline, mood disturbance, increased illness risk. Monitor load trends carefully.
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Acute load = this week's total. Chronic load = 4-week rolling average. The Acute:Chronic Workload Ratio (ACWR) compares them to assess injury risk.
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Rest days contribute 0 AU to the weekly total. They are important for the ratio calculation — a full rest week would give 0 AU acute load, making ACWR very low.
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Most athletes train 4–7 sessions per week. The distribution of easy, moderate, and hard sessions matters as much as the total number. Follow 80/20 principle: 80% easy, 20% hard.
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Yes. Rate each strength session using RPE 0–10 and multiply by minutes. Strength sessions often have RPE 6–8 for 45–90 minutes, giving 270–720 AU per session.
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Appropriately progressive weekly loads build fitness over time. Chronic load (4-week average) is a good proxy for fitness level. Higher chronic load = greater fitness capacity.
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Session RPE (Foster method), GPS external load data, heart rate TRIMP, wellness questionnaires. Session RPE is the most accessible for coaches without technology.
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In periodization, weekly loads follow cycles: build weeks increase load, then a recovery week drops to 60–70% of peak. This prevents accumulated fatigue and promotes supercompensation.