Training Load Estimator
Estimate your weekly training load from distance, intensity zones, and session type. Monitor training stress and set safe volume targets.
Session 1
Comfortable, can hold a conversation. HR 60–70% max.
Session 2
Very easy, fully conversational. HR < 60% max.
Session 3
Moderate effort, marathon to half-marathon pace. HR 70–80% max.
Enter last week's load score to check if this week's increase is safe.
Monitor your training load accurately
A GPS watch with training load tracking quantifies your weekly stress and helps prevent overtraining.
Garmin Forerunner 265
Built-in training load, training status and recovery metrics. See whether you're building fitness or overreaching.
View on AmazonPolar Pacer Pro
Training Load Pro with cardio and muscle load breakdowns. Strong alternative for data-driven runners.
View on AmazonFoam Roller
Essential recovery tool when training load is high. Reduce stiffness and maintain mobility between sessions.
View on AmazonHow the Training Load Estimator works
Training load is calculated using a simplified TRIMP (Training Impulse) model - each session's duration is multiplied by an intensity factor based on heart rate zone or perceived effort. The weekly total gives a relative training stress score. The calculator also estimates whether current load is in the safe progression zone (maximum 10% per week increase).
Frequently asked questions
What is training load?
Training load is a measure of the total physiological stress placed on your body from training. It combines volume (how much you run) with intensity (how hard). A 10 km tempo run has higher training load than a 10 km easy run.
How much should I increase training each week?
The widely cited '10% rule' suggests increasing weekly mileage by no more than 10% per week to avoid overuse injury. This is a useful starting point, though experienced runners may increase more safely while beginners need more conservative progression.
What is overtraining?
Overtraining syndrome occurs when training load chronically exceeds your body's ability to recover. Symptoms include persistent fatigue, declining performance, sleep disturbance, and mood changes. The key is monitoring cumulative load and ensuring adequate recovery weeks.
What is a recovery week and how often should I have one?
A recovery week reduces training volume by 20–40% to allow accumulated fatigue to clear and adaptations to consolidate. Most training plans include a recovery week every 3–4 weeks of progressive loading. Skipping recovery weeks is one of the most common causes of overuse injury in recreational runners.