Training load is a quantitative measure of the stress placed on your body during exercise. It combines the duration and intensity of your workout to give you a single number that represents the overall training stimulus. This is important because it helps you monitor your training stress, prevent overtraining, optimize recovery, and track your fitness progress over time.

The RPE method is highly validated in sports science research and correlates strongly with physiological markers like heart rate and lactate levels. Studies show RPE-based training load calculations are accurate within 5-10% of more complex laboratory methods. The key is being honest and consistent with your RPE ratings. With practice, most athletes become very accurate at rating their perceived exertion.

Beginners should aim for 500-1000 training load units per week, focusing on building an aerobic base with mostly low to moderate intensity sessions. Intermediate athletes typically handle 1000-2000 units per week, while advanced athletes may reach 2000-4000+ units depending on their sport and training phase. The key is gradual progression – increase your weekly load by no more than 10% each week.

Watch for sudden spikes in training load (>30% increase week-to-week), consistently high loads without recovery weeks, or when your RPE ratings increase for the same workouts. Physical signs include persistent fatigue, declining performance, elevated resting heart rate, poor sleep, and increased susceptibility to illness. If you notice these signs, reduce your training load by 20-40% for 1-2 weeks.

Absolutely! The RPE-based training load method works for all sports and activities – running, cycling, swimming, team sports, strength training, and more. The beauty of RPE is that it’s sport-agnostic and accounts for the specific demands of each activity. Just be consistent with your RPE ratings within each sport, as a “7” in swimming might feel different than a “7” in running.

Calculate your training load after every workout to build a complete picture of your training stress. Review your weekly totals every Sunday to plan the upcoming week, and analyze monthly trends to ensure you’re progressing appropriately. Many successful athletes also track their acute:chronic workload ratio (current week vs. 4-week average) to optimize performance and reduce injury risk.