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.

Isibali se-ACWR

Isilinganiso somthwalo osheshayo:owesikhathi eside kanye nendawo yengozi

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Umthwalo osheshayo (kuleli sonto)

isamba somthwalo wokuqeqeshwa kuleli sonto, isb. 2400

Umthwalo wesikhathi eside (isilinganiso samasonto angu-4)

isilinganiso somthwalo wakho wamasonto onke kumasonto angu-4, isb. 2000

Isibali se-ACWR

Ukulimala okuningi kokuqeqeshwa akuveli ekungalungeni komzimba kodwa ekwenzeni okuningi kakhulu ngokushesha kakhulu. Isilinganiso somthwalo osheshayo:owesikhathi eside silinganisa umthwalo waleli sonto namasonto amane angemuva. Faka imithwalo yakho esheshayo neyesikhathi eside futhi lesi sibali sibuyisela i-ACWR yakho nendawo yengozi ewela kuyo, ukuze ukwazi ukubona kusenesikhathi ukukhuphuka okuyingozi futhi ugcine ukuqhubeka komthwalo kuyo indawo elungile esekelwe ngobufakazi.

Isilinganiso somthwalo osheshayo:owesikhathi eside (ACWR) siqhathanisa umthwalo wokuqeqeshwa kwaleli sonto nesilinganiso sakho esigijimayo samasonto angu-4. Isilinganiso esicishe sibe ngu-0.8–1.3 "yindawo elungile" exhumene nengozi ephansi kakhulu yokulimala; ngaphansi kuka-0.8 kuveza ukuqeqeshwa okuncane nokulahleka kokuqeqeshwa, kuyilapho ngaphezu kuka-1.5 kuyindawo eyingozi lapho ukukhuphuka komthwalo kukhuphula kakhulu ingozi yokulimala kwezicubu ezithambile. Sebenzisa isikali esifanayo somthwalo (isibonelo session-RPE AU) kuzo zombili izinombolo futhi uthuthukise umthwalo wesikhathi eside kancane kancane.

Imibuzo Evame Ukubuzwa

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.

Isibali se-ACWR

Imibuzo Evame Ukubuzwa

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