What is the acute:chronic workload ratio (ACWR)?

ACWR compares your recent training load (acute, usually the past 7 days) to your longer-term load (chronic, typically the rolling 28-day average). It is a simple gauge of whether you are ramping up too fast relative to what your body is conditioned for.

How do you calculate ACWR?

Divide your acute load by your chronic load: ACWR = 7-day load / 28-day average load. Enter both numbers and the calculator returns the ratio plus its risk zone. Use a consistent load metric such as session-RPE, distance, or training minutes for both inputs.

What is a good ACWR value?

A ratio of roughly 0.8-1.3 is the commonly cited sweet spot for managing injury risk, while values above about 1.5 mark a danger zone of rapid load spikes. Very low ratios suggest undertraining. Aim for gradual, steady increases week to week.

ACWR-sakrekenaar

Akute:chroniese werklasverhouding en risikosone

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Akute las (hierdie weke)

hierdie weke se totale oefenlas, bv. 2400

Chroniese las (4-weke-gemiddeld)

jou gemiddelde weeklikse las oor 4 weke, bv. 2000

ACWR-sakrekenaar

Die meeste oefenbeserings kom nie van onfiks wees nie, maar van te veel te gou doen. Die akute:chroniese werklasverhouding vergelyk hierdie weke se las met die vier weke daaragter. Voer jou akute en chroniese laste in en hierdie sakrekenaar gee jou ACWR en die risikosone waarin dit val terug, sodat jy gevaarlike pieke vroeg kan opspoor en lasvordering in die bewysgebaseerde soet plek kan hou.

Die akute:chroniese werklasverhouding (ACWR) vergelyk hierdie weke se oefenlas met jou rollende 4-weke-gemiddeld. 'n Verhouding van ongeveer 0.8–1.3 is die "soet plek" wat met die laagste beseringsrisiko verbind word; onder 0.8 dui op onderoefening en ontoefening, terwyl bo 1.5 die gevaarsone is waar skielike pieke in las die risiko van sagteweefselbeserings skerp verhoog. Gebruik dieselfde lasmaatstaf (byvoorbeeld session-RPE in AU) vir albei getalle en bou chroniese las geleidelik op.

Gereelde Vrae

What is the acute:chronic workload ratio (ACWR)?: ACWR compares your recent training load (acute, usually the past 7 days) to your longer-term load (chronic, typically the rolling 28-day average). It is a simple gauge of whether you are ramping up too fast relative to what your body is conditioned for.
How do you calculate ACWR?: Divide your acute load by your chronic load: ACWR = 7-day load / 28-day average load. Enter both numbers and the calculator returns the ratio plus its risk zone. Use a consistent load metric such as session-RPE, distance, or training minutes for both inputs.
What is a good ACWR value?: A ratio of roughly 0.8-1.3 is the commonly cited sweet spot for managing injury risk, while values above about 1.5 mark a danger zone of rapid load spikes. Very low ratios suggest undertraining. Aim for gradual, steady increases week to week.

ACWR-sakrekenaar

Gereelde Vrae

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