Training Monotony Calculator
Training monotony measures how repetitive your weekly training is. Calculated as the mean daily load divided by the standard deviation of daily loads, it captures the lack of variation in your program. High monotony (above 2.0) combined with high weekly volume produces high training strain, a metric linked to overtraining and illness incidence. Enter each day's session load (RPE x duration in minutes) to compute your weekly monotony and strain scores.
Training monotony and strain formulas
Monotony = mean(daily load) / SD(daily load)
Strain = weekly total load x monotony
SD is the population standard deviation of the seven daily load values. A rest day contributes a load of 0 AU.
Interpreting your scores
- Monotony below 1.5: good variation between hard and easy days.
- Monotony 1.5 to 2.0: moderate repetitiveness; consider adding a recovery day.
- Monotony above 2.0: high repetitiveness associated with elevated overtraining risk.
- Strain above 6,000 AU: associated with increased incidence of illness and overtraining in research by Foster and colleagues.
- Aim to keep at least one full rest day (load = 0) and alternate hard and easy sessions.
Training monotony: frequently asked questions
What is training monotony?
Training monotony is the ratio of mean daily training load to the standard deviation of daily training load over a week. A high monotony score (above 2.0) indicates that training was very consistent with little variation, which is associated with increased overtraining risk according to Foster's research.
How is training monotony calculated?
Monotony = mean daily load / standard deviation of daily load. For example, if you train the same amount every day, the standard deviation is near zero, making monotony very high. Alternating hard and easy days reduces monotony.
What is training strain?
Training strain = total weekly load x monotony. It combines total volume with the degree of repetitiveness, capturing the cumulative stress of high-load monotonous training. High strain values (above 6,000 AU) are associated with increased illness and overtraining risk.
What monotony value is considered safe?
Foster and colleagues suggest keeping monotony below 2.0. Values above 2.0 reflect insufficient variation between hard and easy sessions, raising risk of non-functional overreaching. Well-periodized programs typically show monotony of 1.0 to 1.5.
How do I reduce training monotony?
Alternate high-load and low-load days (hard-easy scheduling), include at least one full rest day per week, and vary session RPE. A periodized plan with scheduled recovery days naturally produces lower monotony values.
Official sources
- Foster C et al. (2001). A new approach to monitoring exercise training. Journal of Strength and Conditioning Research, 15(1), 109-115. PubMed 11708692.
- Foster C (1998). Monitoring training in athletes with reference to overtraining syndrome. Medicine and Science in Sports and Exercise, 30(7), 1164-1168. PubMed 9662690.
Reviewed by the CalculatorHub team, edited by James Graham, 14 June 2026. See our methodology.