Acute:Chronic Workload Ratio

Check whether this week's acute workload sits inside the safe 0.8–1.3 window by benchmarking it against the rolling average from the past few weeks.

Training impulse for the most recent week (RPE×minutes, TRIMP, etc.).
Sum of weekly loads across the chronic window.
Typical ACWR uses 4 weeks; adjust for your sport.
Optional. Defaults to 0% (positive raises acute load for fatigue, negative lowers it).

Training guidance only—consult qualified medical or coaching professionals before making drastic workload changes.

Examples

  • 650 AU acute, 2,000 AU across 4 weeks ⇒ ACWR: 1.30 (Caution)
  • 420 AU acute, 2,400 AU across 4 weeks ⇒ ACWR: 0.70 (Undertraining)

FAQ

What counts as an acceptable ACWR range?

Sports science literature suggests 0.8–1.3 as the sweet spot, with ratios above 1.5 linked to elevated soft-tissue injury risk.

Does the load unit matter?

No—whether you track minutes×RPE, TRIMP, or accelerometer load, the ratio works as long as the same unit is used for acute and chronic periods.

How often should I recompute ACWR?

Update the calculation after every completed training week so you can adjust upcoming plans before spikes accumulate.

Can I model tapering phases?

Yes—use the freshness adjustment to reduce the acute load percentage when intentionally tapering before a competition.

Additional Information

  • Loads can come from session RPE, GPS metrics, wattage, or heart rate training impulse—keep the unit consistent across weeks.
  • A chronic window of 3–6 weeks is common; longer windows smooth volatility but react slower to training changes.
  • Use the freshness adjustment to nudge the acute load up or down when accounting for travel fatigue or reduced availability.

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