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

Nisbah beban akut:kronik dan zon risiko

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Beban akut (minggu ini)

jumlah beban latihan minggu ini, cth. 2400

Beban kronik (purata 4-minggu)

purata beban mingguan anda selama 4-minggu, cth. 2000

Kalkulator ACWR

Kebanyakan kecederaan latihan bukan berpunca daripada kurang cergas tetapi daripada melakukan terlalu banyak terlalu cepat. Nisbah beban akut:kronik menanda aras beban minggu ini berbanding empat minggu sebelumnya. Masukkan beban akut dan kronik anda dan kalkulator ini memulangkan ACWR anda serta zon risiko yang dipijaknya, supaya anda dapat mengesan lonjakan berbahaya lebih awal dan mengekalkan peningkatan beban dalam zon optimum berasaskan bukti.

Nisbah beban akut:kronik (ACWR) membandingkan beban latihan minggu ini dengan purata bergerak 4-minggu anda. Nisbah sekitar 0.8–1.3 ialah "zon optimum" yang dikaitkan dengan risiko kecederaan paling rendah; di bawah 0.8 menunjukkan kurang latihan dan nyahlatihan, manakala melebihi 1.5 ialah zon bahaya di mana lonjakan beban menaikkan risiko kecederaan tisu lembut dengan ketara. Gunakan metrik beban yang sama (contohnya session-RPE AU) untuk kedua-dua nombor dan tingkatkan beban kronik secara beransur-ansur.

Soalan Lazim

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

Soalan Lazim

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