How to Use the Overtraining Risk Calculator
Enter your weekly training hours, intensity (RPE), training days, sleep hours, and volume increase rate to get your overtraining risk score and personalized recovery recommendations.
What is Overtraining?
Overtraining Syndrome occurs when training load exceeds the body's recovery capacity, leading to accumulated fatigue. Symptoms include performance decline, chronic tiredness, increased injury risk, and weakened immunity. It commonly strikes when volume spikes too fast or sleep is insufficient.
Prevention Strategies
Schedule a deload week every 4–6 weeks, increase weekly volume by no more than 10%, and maintain 7–9 hours of sleep per night. Protein intake of 1.6–2.2g per kg of body weight is essential for recovery.
Frequently Asked Questions
RPE (Rating of Perceived Exertion) measures subjective exercise intensity on a 1–10 scale. 10 is maximal effort. General cardio sits at 5–6, while heavy weightlifting typically rates 7–9.
Persistent fatigue even after sleep, declining performance, elevated resting heart rate, mood changes, and increased susceptibility to illness are key warning signs.
A deload week reduces training volume by 50–60% every 4–6 weeks to allow intentional recovery. It supports muscle and nervous system repair and improves long-term performance.