Online Tool Store
Training Volume Calculator
Calculate weekly training volume and the increase from the previous week, with the ramp rate that historically precedes overuse injury.
🔒 This tool runs entirely in your browser. Your files are never uploaded to a server.
Health & Fitness
Training Volume Calculator
Frontend preview — no upload or external service.
Load summary
48 km against 43 last week is a 12% increase; against a 41 km four-week average the ratio is 1.17 — inside the range usually considered acceptable but worth not repeating next week.
How the Training Volume Calculator works
- Log the week's total in whichever metric suits your sport.
- Compare against both last week and the four-week average; the average is the more stable reference.
- Treat consecutive large increases as the real risk, rather than any single week.
The method
Injury risk in endurance sport is associated with rapid increases in load relative to what the body is adapted to, not with absolute volume.
acute:chronic ratio = this week ÷ rolling 4-week average
A ratio much above about 1.3, especially repeated, is where the association with overuse injury strengthens in the literature.
FAQ
Is the ten percent rule real?
It is a rule of thumb rather than a finding — a convenient ceiling that keeps increases gradual. The underlying principle, that rapid ramps are riskier than gradual ones, has better support than the specific number.
Why compare against a four-week average?
Because a single previous week is noisy — an easy week makes the next one look like a spike. The rolling average is a better proxy for what you are actually adapted to.
Does this apply to strength training?
The principle does, though volume is measured differently and adaptation timescales differ. Sudden large jumps in total sets or load carry the same kind of risk.
How we compare
| Feature | Online Tool Store | A paper log | A subscription health app |
|---|---|---|---|
| Ratio against rolling average | ✓ | Manual | Yes |
| Flags repeated increases | ✓ | ✗ | Sometimes |
| Any sport metric | ✓ | ✓ | Varies |
| Nothing stored | ✓ | ✓ | ✗ |
Training Volume Calculator compares against a rolling average rather than last week, because one easy week makes the next look like a dangerous spike.