Training Load Acute:Chronic Ratio (ACWR)
AC:WR = 7-day training load / 28-day average. Sweet spot 0.8-1.3; >1.5 raises injury risk.
Result
AC:WR
1.25
✓ Sweet spot (low injury risk)
- Acute load (7d)1,500
- Chronic load (28d avg)1,200
- Ratio1.25
- Zone✓ Sweet spot (low injury risk)
- Sweet spot0.80 – 1.30
- Over-spike threshold> 1.50
Step-by-step
- AC:WR = acute / chronic = 1,500 / 1,200 = 1.25.
- Maintain or progress 5-10%.
How to use this calculator
- Track a load metric daily for ≥4 weeks.
- Sum last 7 days = acute.
- Sum last 28 days ÷ 4 = chronic.
- Aim for AC:WR 0.8-1.3.
About this calculator
The Acute:Chronic Workload Ratio (Gabbett 2016) compares the past 7 days of training to the rolling 28-day average. Ratio between 0.8-1.3 = "sweet spot" with the lowest injury risk. >1.5 ("spike") is associated with 2-4× the soft-tissue injury rate in team sports. <0.8 means undertraining or detraining — safe but slower adaptation. Use any consistent load metric: cycling TSS, running mileage, RPE × minutes, or lifting tonnage. Recalculate weekly.
Frequently asked
Anything consistent: TSS, mileage, RPE × duration, swim yardage, lifting tonnage. Don't mix metrics within the same calculation.
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