What Is Session-RPE?

The session-RPE (sRPE) method, developed by Foster et al. (2001), quantifies internal training load by multiplying the session RPE (Borg CR-10 scale, 1–10) by the session duration in minutes. The result is expressed in Arbitrary Units (AU).

This method works across all training modalities — strength, cardio, team sports, and mixed sessions — making it one of the most versatile load monitoring tools available. It has been validated in over 950 studies across dozens of sports.

Training Monotony & Strain

Training Monotony measures day-to-day load variability: Monotony = Mean daily load ÷ Standard deviation of daily loads. Values above 2.0 indicate very repetitive training, which has been associated with increased overreaching risk when combined with high total loads.

Training Strain = Total weekly load × Monotony. High strain (especially above 6,000 AU) combined with high monotony flags weeks where fatigue may accumulate. Monitor these alongside the Overtraining Calculator and Muscle Recovery Calculator.

How to Use This Tool

  1. Enter each training session from your week: name, RPE (1-10), and duration
  2. Include rest days as RPE 1 with 0 duration (they are excluded from calculations)
  3. Review the weekly load breakdown, monotony, and strain scores
  4. Use the bar chart to visualize how load is distributed across the week

For volume-based training analysis, pair this with the Training Volume Calculator and the Workout Recovery Time Calculator.

Frequently Asked Questions

Sources & References

  1. Session-RPE Method for Training Load Monitoring. Haddad M et al.. Frontiers in Physiology (2017)
  2. Session RPE Validity and Influencing Factors. Multiple authors. PMC (2018)
  3. Training Load Monitoring in Team Sports. Multiple authors. PMC (2024)

Disclaimer: This tool is for informational and personal journaling purposes only. Results are estimates based on published formulas and may vary based on individual factors such as genetics, training history, and measurement technique.

Manish Kumar
Manish KumarNASM-CPTCertified Sports Nutritionist

Certified Personal Trainer & Sports Nutritionist

Fitness professional with 10+ years of experience in personal training, sports nutrition, and fitness technology.