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.

Na'urar Lissafin ACWR

Rabon nauyin aiki na gaggawa zuwa na dadewa da yankin haɗari

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Nauyin gaggawa (wannan mako)

jimillar nauyin horo na wannan mako, misali 2400

Nauyin dadewa (matsakaicin makonni 4)

matsakaicin nauyin ka na mako-mako cikin makonni 4, misali 2000

Na'urar Lissafin ACWR

Yawancin raunukan horo ba sa zuwa ne saboda rashin ƙarfi ba amma saboda yin abubuwa da yawa da sauri. Rabon nauyin aiki na gaggawa zuwa na dadewa yana auna nauyin wannan mako da makonni huɗu da suka gabata. Shigar da nauyukan ka na gaggawa da na dadewa kuma wannan na'urar lissafin za ta dawo da ACWR ɗin ka da yankin haɗarin da ka faɗa ciki, domin ka iya gano ƙaruwa masu haɗari da wuri kuma ka kiyaye ci gaban nauyi a cikin wuri mafi kyau bisa shaida.

Rabon nauyin aiki na gaggawa zuwa na dadewa (ACWR) yana kwatanta nauyin horo na wannan mako da matsakaicin ka mai jujjuyawa na makonni 4. Rabo kusan 0.8–1.3 shi ne "wuri mafi kyau" wanda ke da alaƙa da mafi ƙarancin haɗarin rauni; ƙasa da 0.8 yana nuna ƙarancin horo da raunana, yayin da sama da 1.5 shi ne yankin haɗari inda ƙaruwar nauyi ba zato ba tsammani ke ƙara haɗarin raunin nama mai laushi sosai. Yi amfani da ma'aunin nauyi iri ɗaya (misali session-RPE a cikin AU) ga lambobin biyu kuma ka ƙara nauyin dadewa a hankali.

Tambayoyin da Ake Yawan Yi

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.

Na'urar Lissafin ACWR

Tambayoyin da Ake Yawan Yi

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