What is session RPE (sRPE)?

Session RPE multiplies your perceived exertion rating (1-10 scale) by the session duration in minutes. The result is a single number representing the total training stress of a workout. It was developed by Dr. Carl Foster as a simple alternative to heart rate-based training load.

Rate how hard the OVERALL session felt on a 1-10 scale, where 1 is very light (easy walk) and 10 is maximal effort (could not continue). Wait 30 minutes after the session for an accurate rating — immediate post-exercise ratings tend to be inflated.

What is a good weekly training load?

It depends on your fitness level and goals. Increase weekly load by no more than 10% per week. Track the acute:chronic workload ratio (last 7 days ÷ 28-day average) — keep it between 0.8-1.3 to minimize injury risk.

How does sRPE compare to TSS or TRIMP?

sRPE is simpler (no heart rate monitor needed) and applies to any exercise type including strength training. TSS (Training Stress Score) is power-based (cycling). TRIMP is heart-rate based. Research shows sRPE correlates well with both for load monitoring.

Session RPE Training Load

Quantify session training stress using the session RPE method — the simplest validated way to track internal load.

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How Training Load Is Calculated

Training Load = RPE × Duration (minutes). For example, a 60-minute session rated RPE 7 gives a load of 420 AU (arbitrary units). This simple multiplication captures both intensity and volume in one number.

Using Training Load

Track daily and weekly training load to manage fatigue and plan recovery. A typical training week might include 2 hard days (load 400-600+), 2 moderate days (200-400), and 2-3 easy/rest days (<200). Monotony (low variation) increases overtraining risk.

Session Load Classifications

Load (AU)ClassificationExample

< 100Very LowEasy walk, light stretch

100-200LowEasy run, yoga

200-400ModerateTempo run, circuit training

400-600HighInterval session, hard ride

600+Very HighRace, long hard session

Medical Disclaimer

Training load is a subjective metric based on perceived effort. It is a useful tool for monitoring trends but does not replace professional coaching or medical advice. If you experience unusual fatigue, persistent soreness, or declining performance, consider consulting a sports medicine professional.

Session RPE Training Load

How Training Load Is Calculated

Using Training Load

Session Load Classifications

Medical Disclaimer

Frequently Asked Questions

Related Calculators

Track Your Training Load Over Time