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-kalkulator

Akutt-kronisk belastningsforhold og risikosone

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Akutt belastning (denne uken)

ukens totale treningsbelastning, f.eks. 2400

Kronisk belastning (4-ukers gjennomsnitt)

din gjennomsnittlige ukentlige belastning over 4 uker, f.eks. 2000

ACWR-kalkulator

De fleste treningsskader skyldes ikke at man er utrent, men at man gjør for mye for raskt. Det akutte-kroniske belastningsforholdet setter denne ukens belastning opp mot de fire foregående ukene. Skriv inn din akutte og kroniske belastning, så gir denne kalkulatoren deg ditt ACWR og risikosonen det havner i, slik at du tidlig kan oppdage farlige topper og holde belastningsprogresjonen i den kunnskapsbaserte optimale sonen.

Det akutte-kroniske belastningsforholdet (ACWR) sammenligner denne ukens treningsbelastning med ditt rullende 4-ukers gjennomsnitt. Et forhold rundt 0.8–1.3 er den "optimale sonen" som er knyttet til lavest skaderisiko; under 0.8 tyder på undertrening og detrening, mens over 1.5 er faresonen der topper i belastning kraftig øker risikoen for bløtvevsskader. Bruk samme belastningsmål (for eksempel økt-RPE AU) for begge tallene og øk den kroniske belastningen gradvis.

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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-kalkulator

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