⚽ Soccer Match Load Calculator

Calculate match workload, distance covered, intensity levels, and optimize recovery with advanced performance metrics

Match Analysis

Your primary position in the match
Total minutes played in the match
Total distance covered during the match
Distance covered at high speed/sprinting
Total number of sprints performed
Subjective rating of your performance
Environmental conditions affect load

Match Load Analysis

Enter your match data to see detailed load analysis

⚽ Understanding Soccer Match Load

📏 Distance Standards by Position

  • Goalkeeper: 3-5 km average
  • Center Back: 9-11 km average
  • Fullback: 10-12 km average
  • Central Midfielder: 11-13 km average
  • Winger: 10-11 km average
  • Forward: 8-10 km average

⚡ High-Intensity Running

High-intensity distance includes running above 5.5 m/s (19.8 km/h):

  • Professional average: 600-800 meters
  • Elite players: 900+ meters
  • Key indicator of match fitness

🔄 Recovery Guidelines

  • Low Load (<8): 24-48 hours recovery
  • Moderate Load (8-12): 48-72 hours recovery
  • High Load (>12): 72+ hours recovery
  • Consider nutrition and sleep quality

🌡️ Environmental Factors

  • Heat (>25°C): +20% load increase
  • Cold (<5°C): +10% load increase
  • Humidity: Affects dehydration risk
  • Altitude: Adjust intensity expectations