What it does
Coaches and sport scientists track training load to see whether an athlete is building up steadily or doing too much too soon. This page takes a simple training log and works out the common load measures: session RPE, Banister TRIMP and Edwards TRIMP for each session, the acute:chronic workload ratio (ACWR) day by day, and Foster’s weekly monotony and strain. It draws the daily load with its averages and the ratio over time.
Your log stays on your device. Nothing is sent anywhere. It is not even kept in the browser unless you tick “Remember my log on this device”.
How to use it
- Choose the load to track and, for Banister TRIMP, type resting and maximum heart rate and pick the sex weighting.
- Type or paste your log, one session per line: date (YYYY-MM-DD), minutes, RPE (0–10), average heart rate, minutes in heart rate zones 1 to 5, and a note. Cells you do not have can be left empty. Import a CSV opens a spreadsheet export, and Add a session adds one line from a small form.
- Read the latest ratio, the charts and the weekly table.
- Export log (CSV) saves your sessions; Download daily results (CSV) saves the day-by-day numbers. Clear empties the log and removes any copy kept in this browser.
The measures
- Session RPE (Foster and colleagues, 2001): RPE on the 0–10 scale × minutes.
- Banister TRIMP (Morton, Fitz-Clarke and Banister, 1990): minutes × x × k × e^(b·x), where x is the fraction of heart rate reserve, (average − resting) / (maximum − resting); k = 0.64 and b = 1.92 for men, 0.86 and 1.67 for women.
- Edwards TRIMP (Edwards, 1993): minutes in the zones 50–60, 60–70, 70–80, 80–90 and 90–100 % of maximum heart rate, weighted 1 to 5.
- Rolling ACWR (Hulin and colleagues, 2014; Gabbett, 2016): the last 7 days’ load ÷ the weekly average of the last 28 days (both including today; days without a session count as 0). It starts once there are 28 days of log.
- EWMA ratio (Williams and colleagues, 2017): exponentially weighted averages with λ = 2/(N + 1), N = 7 and 28 days, started at the first day’s load; acute ÷ chronic.
- Monotony and strain (Foster, 1998), for Monday-to-Sunday weeks: monotony = mean daily load ÷ its standard deviation (n − 1, rest days as 0); strain = weekly load × monotony.
Worked example
The example is a made-up 7-week running log of 35 sessions, ending with a heavy week. With session RPE, the last 7 days add up to 1878 units against a chronic weekly mean of 1328, so the page shows ACWR 1.41 (rolling) · 1.19 (EWMA) on 2026-10-25. The last week has a monotony of 1.01 and a strain of 1897. These numbers match pandas (rolling sums, ewm with adjust=False, and weekly standard deviations) to many decimals, for all three load types.
Tips
- Pick one load measure and stick with it: the units are arbitrary and do not mix.
- Ask for RPE about 30 minutes after the session, about the whole session.
- High monotony means every day is alike; easy days lower it.
Frequently asked questions
Is there a “safe” ratio? Researchers still debate how well the ratio predicts injury, so this page draws no danger zones. Treat it as a picture of how quickly load changes, and talk to a qualified coach or clinician.
Where is my log kept? Only in this page while it is open, unless you tick “Remember my log on this device”. Then it is kept in this browser’s local storage, never sent anywhere, and removed when you untick the box or press Clear.
Where the numbers come from
- Foster C et al. (2001). A new approach to monitoring exercise training. J Strength Cond Res 15: 109–115 (session RPE).
- Foster C (1998). Monitoring training in athletes with reference to overtraining syndrome. Med Sci Sports Exerc 30: 1164–1168 (monotony and strain).
- Morton RH, Fitz-Clarke JR, Banister EW (1990). Modeling human performance in running. J Appl Physiol 69: 1171–1177; Banister EW (1991), Modeling elite athletic performance, in Physiological Testing of the High-Performance Athlete, Human Kinetics (TRIMP).
- Edwards S (1993). The Heart Rate Monitor Book. Sacramento: Fleet Feet Press (zone TRIMP).
- Hulin BT et al. (2014). Spikes in acute workload are associated with increased injury risk in elite cricket fast bowlers. Br J Sports Med 48: 708–712; Gabbett TJ (2016). The training–injury prevention paradox. Br J Sports Med 50: 273–280 (rolling ACWR).
- Williams S et al. (2017). Better way to determine the acute:chronic workload ratio? Br J Sports Med 51: 209–210 (EWMA).
- Example log: made-up numbers.
Standard scientific values, such as constants, atomic weights and melting points, are facts found in every textbook; we name where ours were checked. If you are an author or publisher and want a value, a credit or a table changed or removed, tell us and we will act quickly.
Last updated 2026-11-09.