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計算機

急性:慢性負荷比とリスクゾーン

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急性負荷（今週）

今週のトレーニング総負荷、例: 2400

慢性負荷（4週平均）

過去4週間の週平均負荷、例: 2000

ACWR計算機

トレーニングによる負傷の多くは、体力不足ではなく、短期間にやり過ぎることから生じます。急性:慢性負荷比は、今週の負荷を直前の4週間と照らし合わせて基準を示します。急性負荷と慢性負荷を入力すると、この計算機が ACWR とその負荷が属するリスクゾーンを返すので、危険な急増を早期に見つけ、負荷の進め方をエビデンスに基づく最適ゾーン内に保てます。

急性:慢性負荷比（ACWR）は、今週のトレーニング負荷を直近4週間の移動平均と比較します。0.8–1.3 前後の比率は負傷リスクが最も低い"最適ゾーン"とされ、0.8 未満はトレーニング不足やディトレーニングを示唆し、1.5 を超えると負荷の急増が軟部組織の負傷リスクを急激に高める危険ゾーンです。両方の数値に同じ負荷指標（例: セッションRPE AU）を使い、慢性負荷は徐々に高めてください。

よくある質問

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計算機

よくある質問

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