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Cycling Training Load Calculator

Estimate the relative load of a power-meter ride with the standard duration × intensity² relationship. The result is most useful for comparing your own rides over time—not for comparing athletes.

Private by design: calculations run in your browser. Nothing is uploaded or saved.

Your inputs

Estimate power-based load

W
Use weighted power, not average power, for variable rides.
W
Historical rides need the FTP that applied on that date.
Load points96
Relative intensity0.80
Duration1.50 h
Moderate load

A meaningful session that may affect the following day.

1.50 h × 0.80² × 100 = 96

Load points estimate external training load. They do not diagnose readiness, overtraining, injury risk or required recovery.

The formula, without a black box

Relative intensity is weighted power divided by FTP. Load points are ride duration in hours multiplied by relative intensity squared and then by 100. One hour at FTP therefore produces about 100 load points. Squaring intensity means a small increase in intensity raises estimated stress disproportionately.

Weighted power is intended to represent the metabolic cost of variable riding better than arithmetic average power. A steady ride may have similar average and weighted power; a punchy race can have a much higher weighted value. Using average power in its place can understate a variable session.

How to interpret the number

Load points are a model, not a recovery prediction. Two rides with the same score can create different muscle damage, fueling demand and perceived fatigue. Heat, illness, sleep, technical terrain and repeated sprints are not fully represented.

Look at the score beside session RPE, duration, workout type and how you recover. Trends across several weeks are more useful than a single-day threshold. Never chase load points simply to complete a number.

Methodology and sources

The formula and limitations above were checked against these research sources:

  1. Bossi et al. (2026), Quantifying and Comparing Training Load Metrics in CyclingMethodology review comparing power-based cycling load, heart-rate load, and session-RPE approaches.
  2. Haddad et al. (2017), Session-RPE Method for Training Load MonitoringContext for complementing external power-based load with the athlete’s perceived internal response.
Common questions

Before you use the result

Can I calculate load points with average power?

You can form a rough estimate for a steady ride, but this power-based calculation uses weighted power. Average power can substantially understate variable rides.

Are 100 load points always a hard ride?

No. One hour near FTP and a much longer endurance ride can both approach 100 load points while creating different fatigue and fueling demands.

Why did my device report a different load value?

The device may use a different FTP, rounding, data smoothing, pause handling or its own load metric. Match the FTP and duration before comparing calculations.

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