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 计算器

急性:慢性负荷比与风险区间

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急性负荷（本周）

本周训练总负荷，例如 2400

慢性负荷（4周平均）

过去 4 周的每周平均负荷，例如 2000

ACWR 计算器

大多数训练伤并非源于体能不足，而是因为太快做得太多。急性:慢性负荷比以前 4 周为基准来衡量本周的负荷。输入你的急性和慢性负荷，本计算器会返回你的 ACWR 以及它所处的风险区间，让你能尽早发现危险的骤增，并将负荷的递进保持在循证的最佳区间内。

急性:慢性负荷比（ACWR）将本周训练负荷与最近 4 周的滚动平均进行比较。0.8–1.3 左右的比值被认为是受伤风险最低的"最佳区间"；低于 0.8 提示训练不足和退训练，而高于 1.5 则是危险区间，此时负荷骤增会显著提高软组织受伤风险。两个数值都应使用相同的负荷指标（例如基于训练课的 RPE AU），并循序渐进地提升慢性负荷。

常见问题

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 计算器

常见问题

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