Ice Performance Lab · Self-Monitoring

Load & RPE

Document the session, your perceived effort and the response afterwards.

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Self-monitoring worksheet

One session. One clear record.

The duration describes exposure; perceived effort describes how the session felt to you. Use both alongside symptoms, recovery and the type of work. Compare your own records over time rather than treating one rating as a universal verdict.

Notebook illustrating One session. One clear record.

Want to keep your records? Open your free Player Journal →

Save sessions and daily checks on this device, review weekly trends and export a backup.

Your record

Use the same timing and definitions each time. Print or save a PDF before leaving this page.

This page does not submit or store your entries. Reloading or leaving the page can clear them. Keep the saved record private and share it with your care team when useful.

Use the record

Look at the pattern

Record consistently

Choose a consistent post-session time with your support team and use it for future entries. Note interruptions or unusual events.

Compare like with like

A game, a strength session and controlled rehabilitation have different demands. Keep the activity label with the rating.

Review together

Bring unexpected effort, symptoms or repeated poor recovery to the coach or care team. The diary does not prescribe the next load.

A diary supports a conversation. It does not diagnose injury, predict an individual’s injury risk or grant clearance to play. New or worsening symptoms need appropriate assessment.

Further reading: IOC consensus on load in sport · The athlete monitoring cycle.

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