ACWR Calculator

ACWR Calculator

Most training injuries come not from being unfit but from doing too much too soon. The acute:chronic workload ratio benchmarks this week's load against the four weeks behind it. Enter your acute and chronic loads and this calculator returns your ACWR and the risk zone it falls in, so you can spot dangerous spikes early and keep load progression in the evidence-based sweet spot.

The acute:chronic workload ratio (ACWR) compares this week's training load with your rolling 4-week average. A ratio around 0.8–1.3 is the "sweet spot" linked to the lowest injury risk; below 0.8 suggests undertraining and detraining, while above 1.5 is the danger zone where spikes in load sharply raise soft-tissue injury risk. Use the same load metric (for example session-RPE AU) for both numbers and progress chronic load gradually.