Training Monotony and Strain Calculator

How it works

session load = minutes × session RPE (AU) · weekly load = sum of 7 days · monotony = mean daily load ÷ standard deviation of daily load · strain = weekly load × monotony

Carl Foster's session-RPE method (1998) rates each workout's effort on the 0–10 CR-10 scale and multiplies it by its duration. Training monotony captures how similar the days are: weeks where every day is moderately hard (monotony above about 2) were linked to more illness and overtraining in Foster's athletes. Strain combines load and monotony, so a big week with clear hard and easy days produces less strain than the same load spread evenly.

Worked example

Seven days of 60×6, 45×4, 75×7, rest, 60×5, 90×8 and 30×3: loads 360, 180, 525, 0, 300, 720 and 90 = 2,175 AU. Mean 310.7, standard deviation 232.5, so monotony = 1.34 and strain = 2,175 × 1.34 = 2,907 AU — good variation.

Sources: Foster C. Monitoring training in athletes with reference to overtraining syndrome. Med Sci Sports Exerc 1998 · Foster C et al. A new approach to monitoring exercise training. J Strength Cond Res 2001

Frequently asked questions