Without a coach to adjust your sessions, calculating your own training load is the simplest step for keeping control of your progress, one of the building blocks of the guide to training without a coach. This article details the method step by step, the most common traps when self-assessing, and how to turn this tracking into a habit that lasts.
The method, step by step
Training load is calculated by multiplying your session's duration (in minutes) by your rating of perceived exertion (RPE), on a 1-to-10 scale, logged right after the session, never during. A 45-minute session you rate 7/10 gives a load of 315. A 20-minute session at 9/10 gives 180 (shorter, more intense, but still "lighter" by this calculation).
See Calculate Training Load : The RPE Method for the detail of the method and its scientific origin.
Being honest with yourself
The main trap, on your own, isn't the calculation; it's the number you log. Without a coach to spot an RPE that doesn't ring true, it's on you to resist the urge to underrate a hard session or overrate an easy one. The only person who benefits from an honest RPE is you : it's that number that will guide your decisions to adjust the following week or not.
Tracking your load over time
A single load number doesn't say much on its own. Add up your load over the last 7 days, then compare it to your average over the last 28 days : it's that comparison that reveals a trend (progress that's too fast, or a volume that's been stagnant for several weeks).
Count every day with no session as zero load, never as missing data : excluding rest days would throw off the average and make the comparison meaningless.
Want this tracking automated?
ProJump calculates your load, rolling averages and how they evolve, automatically.
Start soloWhat this actually changes
This tracking becomes useful the moment you notice a gap : a week with load noticeably above your usual average is the signal to ease off, before fatigue builds up to the point where you have to stop entirely. Conversely, load that's been stagnant for several weeks might mean it's time to gradually increase volume or intensity to keep progressing.
See Warning Signs of Overtraining for the signals to combine with this load tracking, and Training Journal for structuring your notes beyond the load number alone.
Key takeaways
- Load is calculated as duration (min) × RPE (1-10), logged right after the session.
- Without a coach, self-honesty is the only safeguard for the tracking's reliability.
- It's the comparison between acute (7-day) and chronic (28-day) load that reveals a useful trend.
- Rest days count as zero load, never as missing data.
- A spreadsheet is enough to get this tracking started.
Frequently asked questions
How long before this tracking becomes useful?
About 4 weeks, for your chronic load (28-day average) to correctly reflect your usual level. Before that, interpret with caution.
Should I log load for every type of activity?
Ideally yes, including side activities that add to your overall fatigue, not just your main sport.
What if I don't feel like being honest on a given day?
Log a number anyway, even a rough one. An imperfect number is still more useful for the trend than no data at all.
Is a spreadsheet enough for this tracking?
Yes, more than enough to start. A date, duration, RPE column and a rolling-average formula cover the essentials.
Should I see someone if my load climbs without me noticing?
This tracking helps you spot the trend yourself. If in doubt about your condition or any pain, a healthcare professional is the right resource, not just this number.