From grimoire
Quantifies training stress using session-RPE and acute:chronic workload ratio to manage fatigue and reduce injury risk in athletes.
How this skill is triggered — by the user, by Claude, or both
Slash command
/grimoire:calculate-training-loadThe summary Claude sees in its skill listing — used to decide when to auto-load this skill
Quantify the physical stress of training sessions using validated methods to guide load management and reduce injury risk.
Quantify the physical stress of training sessions using validated methods to guide load management and reduce injury risk.
Adopted by: English Premier League, AFL, NRL, NBA, USA Cycling, elite rugby unions; standard in high-performance sport departments worldwide Impact: Gabbett (2020) showed maintaining acute:chronic workload ratio (ACWR) between 0.8-1.3 reduces injury risk by 20-40% vs. unmanaged spikes; Foster et al. (2001) validated session-RPE as ≥85% correlated with HR-based methods Why best: Without objective load quantification, training spikes go undetected; ACWR bridges the gap between what was planned and what the body actually experienced
Sources: Foster et al. Medicine & Science in Sports & Exercise (2001); Borresen & Lambert Sports Medicine (2009); Gabbett BJSM (2020)
Choose a load metric — Select session-RPE (simplest, validated for most sports), GPS-based PlayerLoad/distance, HR-based TRIMP, or sport-specific volume metrics (km for running, tonnes for weightlifting).
Calculate session load (session-RPE method) — Collect RPE on CR-10 or modified Borg scale 30 minutes after each session. Session Load = RPE × Duration (minutes). Example: RPE 6 × 60 min = 360 arbitrary units (AU).
Sum weekly acute load — Add all session loads within the past 7 days to get Acute Load (AL).
Calculate chronic load — Average the weekly loads over the past 28 days (4-week rolling average) to get Chronic Load (CL). CL = (Week−1 + Week−2 + Week−3 + Week−4) ÷ 4.
Compute ACWR — Divide Acute Load by Chronic Load: ACWR = AL ÷ CL. Target range: 0.8-1.3 (safe zone); >1.5 = elevated injury risk.
Track monotony and strain — Monotony = Weekly average load ÷ SD of daily loads (high monotony >2.0 signals lack of variation). Strain = Weekly load × Monotony (high strain indicates overtraining risk).
Flag spikes — Any week where ACWR exceeds 1.5 or weekly load increases >10% from previous week requires review and potential load reduction.
Adjust upcoming training — Use current ACWR and accumulated load to modulate next week's planned sessions; reduce load if ACWR is high, allow slight increase if ACWR is low (0.8-1.0).
Log and visualize — Plot load over time in a spreadsheet or sport science software (e.g., Smartabase, Excel) to identify trends; single session data is less useful than trends.
Communicate with coaching staff — Share weekly load summaries with coaches; integrate load data into periodization planning decisions.
npx claudepluginhub jeffreytse/grimoire --plugin grimoireUse when a coach or athlete needs to objectively measure an athlete's recovery status before a training session — to decide whether to train as planned, reduce load, or rest based on physiological and subjective readiness indicators.
Provides evidence-based training guidance using 2025 research on hypertrophy, progressive overload, and biomechanics for designing strength and muscle development programs.
Applies exercise science knowledge to program design, periodization, biomechanics, injury prevention, and evidence-based training methodology.