The Foster Method: Monitoring "Internal Load"
Dr Carl Foster developed a method to monitor for overtraining without the need for specialized equipment (Session-RPE method). The Foster method measures Internal Load, how your body actually perceives the stress. This is often more accurate for predicting burnout because it accounts for mental fatigue, poor sleep, and life stress. Data collection is very simple, which makes the test accessible to many. Calculating the strain levels is slightly more complex, but with the help of a simple Excel sheet, app or website, it is a piece of cake.
What are the benefits?
By consistently monitoring stress levels, it is possible to intervene much earlier if someone is training too hard and is at risk of becoming overtrained. Additionally, factors outside of training often increase stress, and these measurements usually bring this to light. To intervene effectively, a "threshold value" must be established. As soon as an athlete scores above this threshold for several days, the coach takes action. Determining the correct threshold for an athlete can only be done based on historical data. This threshold must also be evaluated regularly.
What do you need to do?
The athlete records two values for every training session: the duration of the training (in minutes) and the RPE (Rate of Perceived Exertion). These are subjective values; this also applies to the duration of the training, as the athlete determines for themselves what does and does not count as part of the session. The only requirement is that they do this consistently. The same applies to the RPE score: the athlete decides how strenuous they found the training. Procedurally and practically, it is best to determine the RPE value shortly after the session.
The Foster RPE Scale (0-10)
| Score | Description |
| 0 | Rest |
| 1 | Very Easy |
| 2 | (Intermediate) |
| 3 | Easy |
| 4 | Moderate |
| 5 | Hard |
| 6 | (Intermediate) |
| 7 | Very Hard |
| 8 | (Intermediate) |
| 9 | Very, Very Hard |
| 10 | Maximal |
Calculations
Using the RPE and Training Time, the Strain is calculated.
1. Training Load
First, the "Load" is calculated to see how heavy an individual session was:
2. Monotony
Monotony is determined by the average load over a week divided by the standard deviation (SD) of that same load. If the SD is high (lots of variation), the monotony is low.
3. Training Strain
The "Strain" is then the total weekly load multiplied by the monotony:
To get an accurate picture, the stress of the last 7 days should be calculated every day.
Google spreadsheet
Copy or download the google spreadsheet below to get a nice starting point.
There are several apps you can use. Make sure you choose one that calculates the strains every day over the last 7 days instead of producing one value every week.
Updated 6 dagen terug