Training Load & Monotony Analyzer
Analyse seven days of session-RPE training load, daily variation, monotony and strain, with a weekly heatmap and comparison.
Training load analysis inputs
Your weekly training pattern
1,500 AU · weekly session-RPE load
Seven days including rest days · population standard deviation
Full result table
| Day | Minutes | Session RPE | Load (AU) | Difference from mean (AU) |
|---|---|---|---|---|
| 1 | 60 | 5 | 300 | 85.714286 |
| 2 | 45 | 4 | 180 | -34.285714 |
| 3 | 0 | 0 | 0 | -214.285714 |
| 4 | 75 | 6 | 450 | 235.714286 |
| 5 | 40 | 3 | 120 | -94.285714 |
| 6 | 90 | 5 | 450 | 235.714286 |
| 7 | 0 | 0 | 0 | -214.285714 |
Descriptive training records only. These metrics do not diagnose overtraining, injury risk or recovery. Identical nonzero daily loads have zero variability, so monotony and strain are undefined rather than replaced with a fabricated number. Previous week zero is treated as unavailable.
Let’s work it out.
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How to use Training Load & Monotony Analyzer
- Enter exactly seven daily durations and seven RPE values in matching order.
- Weekly load is the sum of reported work.
- Use a previous week only if durations, RPE scale and recording practice match.
Worked example
The example week totals 1,500 AU. Rest days remain in the seven-day mean and standard deviation. A previous load of 1,400 AU gives a 7.142857% increase.
Formula, accuracy & limitations
Daily load (arbitrary units) = minutes × session RPE. Weekly load = sum of seven days. Monotony = daily mean / population standard deviation across all seven days, including rest days. Strain = weekly load × monotony. Change = (current − previous) / previous × 100 when previous > 0.
Descriptive training records only. These metrics do not diagnose overtraining, injury risk or recovery. Identical nonzero daily loads have zero variability, so monotony and strain are undefined rather than replaced with a fabricated number. Previous week zero is treated as unavailable.
These outputs use the stated model and your supplied inputs. A mathematically consistent model can still differ from personal measurements. Scenario curves and formula comparisons are not statistical confidence intervals.
Read the research and method reference ↗Record all seven days
Enter exactly seven daily durations and seven RPE values in matching order. Keep zero-load rest days in the week. For more than one session per day, a duration-weighted mean RPE preserves the sum of duration × RPE; a simple unweighted mean may not.
Read load and variation separately
Weekly load is the sum of reported work. Monotony compares the daily mean with the population standard deviation of the seven entries. The heatmap shows relative load inside this week, not a universal green-to-red safety classification.
Compare weeks with the same method
Use a previous week only if durations, RPE scale and recording practice match. A percentage change describes the difference and does not tell you whether the change is appropriate. The page does not apply a universal injury threshold or label a training plan safe.
Frequently asked questions
Why must I include rest days?
Monotony depends on variation across the whole seven-day week. Omitting rest days changes both the mean and standard deviation.
Why is monotony sometimes undefined?
With identical daily loads, standard deviation is zero and division is undefined. The calculator says so explicitly instead of substituting zero.
Is a high strain number an injury prediction?
Strain is a descriptive product of load and monotony. It is not an individual injury probability or a diagnosis.
Can several sessions fit into one day?
Add the session loads, or use total duration with a duration-weighted mean RPE. For example, 30 minutes at RPE 4 and 60 minutes at RPE 7 equal 540 AU and a 90-minute weighted RPE of 6.
