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.

Kalkulator ACWR

Rasio beban akut:kronis dan zona risiko

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Beban akut (minggu ini)

total beban latihan minggu ini, mis. 2400

Beban kronis (rata-rata 4 minggu)

rata-rata beban mingguan Anda selama 4 minggu, mis. 2000

Kalkulator ACWR

Sebagian besar cedera latihan bukan berasal dari kurang bugar, melainkan dari melakukan terlalu banyak terlalu cepat. Rasio beban akut:kronis membandingkan beban minggu ini dengan empat minggu sebelumnya. Masukkan beban akut dan kronis Anda, dan kalkulator ini mengembalikan ACWR Anda serta zona risiko tempatnya berada, sehingga Anda dapat mengenali lonjakan berbahaya sejak dini dan menjaga progresi beban tetap dalam zona ideal berbasis bukti.

Rasio beban akut:kronis (ACWR) membandingkan beban latihan minggu ini dengan rata-rata bergulir 4 minggu Anda. Rasio sekitar 0.8–1.3 adalah "zona ideal" yang dikaitkan dengan risiko cedera terendah; di bawah 0.8 menunjukkan kurang latihan dan penurunan kebugaran, sedangkan di atas 1.5 adalah zona bahaya di mana lonjakan beban tajam meningkatkan risiko cedera jaringan lunak. Gunakan metrik beban yang sama (misalnya session-RPE AU) untuk kedua angka dan tingkatkan beban kronis secara bertahap.

Pertanyaan yang Sering Diajukan

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.

Kalkulator ACWR

Pertanyaan yang Sering Diajukan

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