How to use this calculator
- Enter your usual session effort (0 to 10).
- Enter minutes for each session this week.
- Optionally add your average weekly load over the past month.
How it works
Session load = effort (RPE) x minutes. The acute-to-chronic workload ratio compares this week with the 4-week average: 0.8 to 1.3 is the sweet spot, above 1.5 is linked with higher injury risk.
Reading your result
| 0.8 to 1.3 | Sweet spot |
|---|---|
| 1.3 to 1.5 | Caution |
| Over 1.5 | Spike: high risk |
| Under 0.8 | Detraining |
Physiotherapy treatment
Load management and recovery planning is the core of physiotherapy for sports training. After an assessment, your physiotherapist sets a plan built around progressive sport conditioning, progressed as your results improve. Hands-on treatment, pain relief and education are added where they help.
Exercises this calculator may recommend
Your result decides which of these appear, and at what dose.
Medical note
Calculators give estimates for general guidance and do not diagnose any condition. Stop and seek medical help for chest pain, fainting, sudden weakness or numbness, loss of bladder or bowel control, or severe or rapidly worsening pain. Always follow your surgeon's or doctor's instructions over any calculator.