Calculator inputs
Example data table
| Exercise | Sets | Reps | Load (kg) | Tempo (s/rep) | RPE |
|---|---|---|---|---|---|
| Back Squat | 4 | 6 | 100 | 3.0 | 8.0 |
| Bench Press | 4 | 8 | 70 | 2.5 | 7.5 |
| Deadlift | 3 | 5 | 140 | 2.5 | 8.5 |
Formulas used
Strength volume
- Reps total = Σ(sets × reps)
- Tonnage = Σ(sets × reps × load)
- Average load per rep = tonnage ÷ reps total
- Density = tonnage ÷ session minutes
- Time under tension = Σ(sets × reps × tempo seconds)
- Estimated 1RM (Epley) = load × (1 + reps/30)
Endurance load
- Pace = duration minutes ÷ distance km
- Session-RPE load = duration minutes × session RPE
- HR reserve = (avg HR − rest HR) ÷ (max HR − rest HR)
- TRIMP = duration × HR reserve × k × e^(a×HR reserve)
How to use this calculator
- Enter your strength exercises with sets, reps, and load.
- Add tempo if you want time-under-tension totals.
- Optionally fill endurance fields for pace and TRIMP.
- Set sessions per week to estimate weekly training load.
- Press Calculate to display results above the form.
- Use CSV or PDF buttons to export your report.
FAQs
1) What does training volume mean here?
For lifting, it means total work from sets, reps, and load. For endurance, it means time, distance, and intensity. The tool keeps both views so mixed programs stay comparable.
2) Should I chase higher tonnage every week?
Not always. Volume should rise gradually, then deload. Watch soreness, sleep, and performance. If numbers climb but quality drops, reduce volume or intensity for a week.
3) Why include density?
Density helps compare sessions of different lengths. Similar tonnage done faster is more demanding. Use it carefully because rushing can reduce form quality and increase injury risk.
4) Is estimated 1RM accurate?
It is a rough estimate. It works best for moderate reps and stable technique. Very high reps or grinders can inflate the estimate. Use it to track trends, not to set records.
5) What is session-RPE load used for?
It is useful when you do varied training. Multiply session minutes by your perceived effort. It captures how hard a day felt, even when loads or heart-rate data are missing.
6) When should I use TRIMP?
Use TRIMP for steady cardio sessions where heart-rate is reliable. It combines time and intensity using HR reserve. It is less useful for short sprints with erratic readings.
7) How do I avoid overuse while increasing volume?
Increase one variable at a time. Add small weekly steps, then deload. Keep technique strict. Rotate stress across movement patterns. If pain persists or worsens, consult a qualified clinician.