ACWR 計算器
急性:慢性負荷比與風險區間
拍張照片，AI 自動記錄飲食 — 飲食與運動，一個 App 搞定。免費下載 App本週訓練總負荷，例如 2400
過去 4 週的每週平均負荷，例如 2000
ACWR 計算器
大多數訓練傷並非源於體能不足，而是因為太快做得太多。急性:慢性負荷比以前 4 週為基準來衡量本週的負荷。輸入你的急性與慢性負荷，本計算器會回傳你的 ACWR 以及它所處的風險區間，讓你能及早發現危險的驟增，並將負荷的遞進維持在實證的最佳區間內。
急性:慢性負荷比（ACWR）將本週訓練負荷與最近 4 週的滾動平均進行比較。0.8–1.3 左右的比值被認為是受傷風險最低的"最佳區間"；低於 0.8 表示訓練不足與退訓練，而高於 1.5 則是危險區間，此時負荷驟增會顯著提高軟組織受傷風險。兩個數值都應使用相同的負荷指標（例如以訓練課為基礎的 RPE AU），並循序漸進地提升慢性負荷。
常見問題
- 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.