Training Load Calculator

Summarize session-RPE workload over calendar windows using transparent rest-day and missing-day assumptions.

Descriptive—not predictive: training load, monotony, strain, and acute:chronic ratios do not diagnose readiness or predict injury for an individual. Evidence for ratio-based decision-making is weak and debated. This tool provides no prescriptive thresholds. Adjust training with a qualified coach or clinician and stop for concerning symptoms.

Calculation settings

As-of date

Chronic window (days)

Missing-day treatment

Acute load = sum over the last 7 calendar days. Chronic weekly average = chronic-window sum ÷ window days × 7. Ratio = acute load ÷ chronic weekly average. Monotony = mean daily load ÷ population SD over the acute window; strain = acute load × monotony. A recorded zero-duration row is an explicit rest day.

Workout entries

Date	Duration (minutes)	Session RPE (0–10)	Session load

Optional local persistence

Saving is explicit and stores workout entries in this browser only. It is never automatic.

Descriptive results

7-day acute load—

Chronic weekly average—

Acute : chronic—

Weekly monotony—

Weekly strain—

Daily load chart

Daily values

Date	Recorded sessions	Daily load	Acute window	Included in mean/SD

Formula audit

Calculate to see the exact window arithmetic.