Free Soccer Training Load Calculator (sRPE Method)
Are you training your players too hard, or not hard enough?
In modern soccer, the difference between a championship season and a season full of injuries comes down to one thing: Load Management.
Top clubs like Manchester City and Real Madrid use GPS vests to track every step. But you don’t need a $50,000 budget to train like a pro. You just need the sRPE Method.
This free tool allows you to calculate the Daily Training Load and Weekly Injury Risk for your team in seconds.
⚽ Soccer Training Load Calculator
Session Analysis
Weekly Volume
0
📘 How to Use This Tool
1. The Daily Session Calculator
Use this tab after every practice to see if you hit your physical target.
- Duration: Enter the total length of the session in minutes (including warm-up).
- RPE (Rate of Perceived Exertion): This is the magic number. Ask 3-5 players, or for more accurate results ask all the team: “How hard was the session today on a scale of 1 to 10?”
- The Result: The calculator averages their answers and multiplies it by time to give you the Training Load (AU).
- 🟢 Low (<300): Recovery Session. Great for MD+1 (Day after match).
- 🟡 Moderate (300-600): Standard Training Day.
- 🔴 High (>600): Match Intensity or Overload. Avoid doing this two days in a row.
2. The Weekly Periodization Report
A single hard day is fine. A hard week causes injuries.
- Switch to the Weekly Report tab.
- Enter the daily load for the last 7 days.
- The Goal: For U14-U19 players, aim for a weekly total between 2,000 and 2,800 units.
- Monotony Check: The tool also calculates “Monotony.” If your training is the same hardness every day, your Monotony score will be high (>2.0), which significantly increases injury risk. You must vary your intensity (Hard/Easy/Hard).
🔬 The Science Behind the Score
Is a simple 1-10 scale really accurate?
Yes. According to a major study published in Frontiers in Neuroscience (Haddad et al., 2017), the Session-RPE method is a scientifically valid way to monitor internal training load.
The study analyzed over 950 research papers and found that sRPE correlates strongly with:
- ❤️ Heart Rate Zones (Edwards’ TRIMP)
- 🩸 Blood Lactate Levels
- 🫁 VO2 Max (Oxygen Uptake)
This means you are getting Champions League level data without the laboratory equipment.
🔗 Read the full study: Session-RPE Method for Training Load Monitoring (Frontiers in Neuroscience)
💾 Save & Share Your Reports
We designed this tool for coaches who report to Technical Directors or staff.
- Click Calculate.
- A “Report Card” will appear with your team name and stats.
- Click 📥 Download Image.
- Send the image directly to your coaching WhatsApp group or attach it to your session plan.
❓ Common Questions about Soccer Training Load
What is sRPE in soccer?
sRPE stands for “Session Rating of Perceived Exertion.” It is a method of measuring internal training load by multiplying the session duration (minutes) by the player’s subjective intensity rating (1-10).
What is a good weekly training load for youth players?
For U14-U19 players, a safe and productive weekly target is usually between 2,000 and 2,800 Arbitrary Units (AU). If a player exceeds 3,500 AU in a single week, they are in the “Danger Zone” for non-contact injuries.
How do I calculate “Monotony”?
Monotony measures how similar your training sessions are day-to-day. If you train hard every day, your monotony is high (>2.0). If you alternate Hard/Easy days, your monotony is low. Our calculator handles this complex math for you automatically in the “Weekly Report” tab.
Do I need GPS vests to use this?
No. While GPS vests measure “External Load” (Distance ran), sRPE measures “Internal Load” (Physiological stress). Studies show sRPE is just as effective for preventing injuries and costs $0.
🚀 What to do with this data?
Now that you know your team’s load, choose the right session for tomorrow:
-
Is your Load too HIGH? (Red Zone)
You need a recovery session. Try our Low-Intensity Ball Mastery Drills to keep the feet moving without stressing the muscles. -
Is your Load too LOW? (Green Zone)
It’s time to work. Check out our High-Intensity Small Sided Games (SSG) to push the limits safely.
Disclaimer: This tool is for educational and coaching purposes only. It is not a medical device. Always consult with a qualified sports physiotherapist or doctor regarding player injuries or rehabilitation programs.
