Zone 2 heart rate calculator
Compare Zone 2 methods and see all five estimated heart rate training zones.
Training load timeline
Turn manually logged training time and perceived effort into a transparent seven-day load pattern.
Training load timeline
Example valuesTurn manually logged training time and perceived effort into a transparent seven-day load pattern.
No account needed. Calculations happen in your browser; your entries are not saved or sent to Century.
Example · Seven-day session load
1,520AU
Relative session-load units, not a forecast of injury or overtraining.
- Training days
- 5
- Monotony
- 1.28
1
2
3
4
5
6
7
How it’s calculated
For each day, session load = duration in minutes × whole-session rating of perceived exertion (0–10). Seven-day load is the sum of daily loads. Monotony = mean daily load ÷ standard deviation of daily load, when the standard deviation is nonzero. These are descriptive arbitrary units, not calories, injury probabilities or a safe/unsafe threshold.
Reference: Foster et al.: Monitoring training loads
For general wellness information. This tool does not diagnose health conditions or replace medical advice.
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Training load timeline: use your own data
What to enter
Turn manually logged training time and perceived effort into a transparent seven-day load pattern.
It could represent a 60-minute session rated 5 out of 10. The units are specific to this method and should be compared mainly with your own history, not another athlete’s score.
Read the result in context
Daily session loads are 300 and 210 arbitrary units. The weekly total adds all seven days, including zero-load rest days.
A seven-day load and monotony summarize your entries. Neither is a validated individual injury-risk forecast or a training prescription.
Where this estimate stops
Use the effort of the whole session, rather than only the hardest minute. Keep the same 0–10 scale when comparing weeks.
See training load alongside recovery in Century.
Frequently asked questions
Can I calculate training load without heart-rate data?
Yes. For each training day enter the session duration and your whole-session effort on a 0–10 scale. The tool multiplies them, then shows the week’s daily pattern and total.
What does a load of 300 mean?
It could represent a 60-minute session rated 5 out of 10. The units are specific to this method and should be compared mainly with your own history, not another athlete’s score.
Does this predict injury or overtraining?
No. A seven-day load and monotony summarize your entries. Neither is a validated individual injury-risk forecast or a training prescription.
How should I rate the effort?
Use the effort of the whole session, rather than only the hardest minute. Keep the same 0–10 scale when comparing weeks.