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-beregner

Akut-kronisk belastningsforhold og risikozone

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Akut belastning (denne uge)

ugens samlede træningsbelastning, f.eks. 2400

Kronisk belastning (4-ugers gennemsnit)

din gennemsnitlige ugentlige belastning over 4 uger, f.eks. 2000

ACWR-beregner

De fleste træningsskader kommer ikke af at være i dårlig form, men af at gøre for meget for hurtigt. Det akutte-kroniske belastningsforhold sætter denne uges belastning op mod de fire foregående uger. Indtast din akutte og kroniske belastning, og denne beregner returnerer dit ACWR og den risikozone, det falder i, så du tidligt kan opdage farlige spidser og holde belastningsprogressionen i den evidensbaserede optimale zone.

Det akutte-kroniske belastningsforhold (ACWR) sammenligner denne uges træningsbelastning med dit rullende 4-ugers gennemsnit. Et forhold omkring 0.8–1.3 er den "optimale zone", der er forbundet med den laveste skadesrisiko; under 0.8 tyder på undertræning og detræning, mens over 1.5 er farezonen, hvor spidser i belastning kraftigt øger risikoen for bløddelsskader. Brug samme belastningsmål (for eksempel session-RPE AU) for begge tal, og øg den kroniske belastning gradvist.

Ofte stillede spørgsmål

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-beregner

Ofte stillede spørgsmål

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