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Session RPE Calculator

Enter a week of training sessions with their duration and a 1–10 rating of how hard each session felt. The calculator estimates each session load, weekly training load, training monotony and training strain using Foster's Session-RPE method.

1
Duration unit
The calculation is always performed in minutes. If hours are selected, the value is automatically converted to minutes.
2
Weekly training log
Day Session Duration RPE Session load
Monday
min
300 AU
Tuesday
min
270 AU
Wednesday
min
0 AU
Thursday
min
420 AU
Friday
min
270 AU
Saturday
min
525 AU
Sunday
min
0 AU
RPE scale: 0 = rest 1–2 = very easy 3–4 = moderate 5–6 = hard 7–8 = very hard 9 = near maximal 10 = maximal
Rate the overall difficulty of the entire session, ideally after training. Session load updates automatically whenever you edit a row.

‍

Session RPE Calculator

Enter a week of training sessions with their duration and a 1–10 rating of how hard each session felt. The calculator estimates each session load, weekly training load, training monotony and training strain using Foster's Session-RPE method.

1
Duration unit
The calculation is always performed in minutes. If hours are selected, the value is automatically converted to minutes.
2
Weekly training log
Day Session Duration RPE Session load
Monday
min
300 AU
Tuesday
min
270 AU
Wednesday
min
0 AU
Thursday
min
420 AU
Friday
min
270 AU
Saturday
min
525 AU
Sunday
min
0 AU
RPE scale: 0 = rest 1–2 = very easy 3–4 = moderate 5–6 = hard 7–8 = very hard 9 = near maximal 10 = maximal
Rate the overall difficulty of the entire session, ideally after training. Session load updates automatically whenever you edit a row.
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Fitness Calculators
Workout Session RPE Calculator

Session RPE Calculator estimates your training load from session duration and a 1–10 rating of how hard each workout felt. The calculator multiplies duration in minutes by session RPE to calculate each session load, then adds the seven daily loads to calculate weekly training load. It also calculates training monotony from the mean daily load and standard deviation of the seven daily loads, then calculates training strain as weekly load multiplied by monotony. Rest days are included as zero-load days in the weekly calculation.

Medical Disclaimer: The calculator results and information provided in this article are for educational and informational purposes only and do not constitute medical, health, or professional advice. Always consult with a qualified healthcare provider before making any decisions related to your health, diet, or fitness goals. Individual results may vary, and this tool should not be used to diagnose or treat any medical condition.

What is the Session RPE method?

Session RPE is a simple method for monitoring training load by combining the duration of a training session with your overall perception of how difficult it felt. The RPE reflects the perceived difficulty of the entire session rather than only its hardest exercise. The method can therefore provide a practical way to monitor internal training load without relying entirely on heart-rate or other external monitoring.

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How does Session RPE calculate training load?

Individual session load is calculated by multiplying session duration in minutes by the session RPE. For example, a 60-minute workout rated RPE 6 produces a session load of 360 AU. If multiple sessions are performed on the same day, their individual loads can be summed to obtain the daily training load.

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What is training monotony?

Training monotony describes how uniform your daily training loads are across a week. Foster's formula divides mean daily training load by the standard deviation of the seven daily loads. A higher monotony value therefore reflects less day-to-day variation in training load.

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What is training strain?

Training strain is calculated by multiplying weekly training load by training monotony. This means two weeks with the same total training load can have different strain values if the daily load is distributed differently. Strain is a training-monitoring metric and should not be interpreted by itself as a medical or injury-risk diagnosis.

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How should I use the 1–10 RPE scale?

Rate the overall difficulty of the entire training session, ideally after you finish the workout. A rating of 0 represents rest and 10 represents maximal effort on the modified CR10-style scale. Consistency is important because RPE is subjective and changes in how you use the scale can affect your calculated training load.

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Why are rest days included in the Session RPE calculation?

Foster's weekly monotony calculation uses the daily training loads across the week, so zero-load rest days are included rather than removed. A rest day changes the distribution and variability of the seven daily loads. The calculator therefore treats a rest day as a legitimate 0-AU day.

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