Training Load Calculator
Training Load Calculator for Endurance Athletes
Endurance training load management is crucial for performance and injury prevention. The acute:chronic workload ratio (ACWR) helps you balance training stimulus with recovery, keeping you in the performance sweet spot while avoiding overtraining.
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Use our training load calculator with these considerations in mind.
Key Considerations
- The acute:chronic workload ratio (ACWR) compares recent load (1 week) to average load (4 weeks)
- ACWR between 0.8-1.3 is the "sweet spot" for performance and injury prevention
- ACWR above 1.5 significantly increases injury risk
- Training load for endurance includes distance, duration, intensity, and elevation
- Both training load and life stress (work, sleep, nutrition) affect recovery capacity
Specific Adjustments
Build Phases
Increase weekly load by 5-10% to stay within safe ACWR range. Three weeks building, one week recovery.
Taper Phases
Reduce volume 40-60% over 2-3 weeks before a target race while maintaining some intensity.
Tips for Best Results
1Track weekly training load using TSS (Training Stress Score) or simple duration x intensity
2Maintain ACWR between 0.8-1.3 to minimise injury risk
3Do not spike training load — sudden large increases are the primary cause of overuse injuries
4Include at least one complete rest day per week
5Use rate of perceived exertion (RPE) to account for daily variation in fitness and fatigue
Frequently Asked Questions
What is a safe weekly mileage increase for runners?
The traditional "10% rule" (increase weekly mileage by no more than 10%) is a reasonable guideline. Some coaches allow up to 20% if the previous week was a recovery week. Monitor how you feel.
How do I calculate training load for cycling?
Use TSS (Training Stress Score) if you have a power meter, or RPE x duration as a simpler alternative. A 60-minute easy ride might be 50 TSS, while a hard 60-minute interval session might be 90 TSS.
When should I take a recovery week?
Every 3-4 weeks, reduce volume by 40-50% while maintaining some intensity. Also take recovery when persistent fatigue, elevated resting heart rate, or declining performance occur.
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