ACWR Calculator
Enter your recent training sessions to keep your training ramp in a controlled range. The ACWR compares this week's load to your rolling 4-week average.
How to use it
- Rate each training session 1–10 for how hard it felt, and note its duration in minutes (load = RPE × minutes).
- Enter your sessions most recent first — ideally the last 3–4 weeks for an accurate ratio.
- See whether your training load is in the sweet spot (about 0.8–1.3), above it (ease back), or below it (room to build).
What is the acute:chronic workload ratio?
The acute:chronic workload ratio (ACWR) divides your acute load (the total training load of the last 7 days) by your chronic load (the average weekly load over the last 28 days). It expresses, in a single number, how this week's training compares to what your body is conditioned for.
Rapid spikes in load — doing far more this week than your recent norm — are associated with higher injury and overreaching risk in the sports-science literature (Gabbett, 2016, British Journal of Sports Medicine). Keeping the ratio in a controlled band helps you progress steadily.
What is a safe ACWR range?
Many practitioners target roughly 0.8–1.3, treating ratios above about 1.5 as a load spike worth managing and ratios below 0.8 as detraining. These thresholds are guidelines from group data, not guarantees — individual tolerance varies, so use them as a prompt to review your plan rather than a hard rule.
Frequently asked questions
How do I calculate ACWR?
Sum your training load (session RPE × minutes) for the last 7 days to get acute load, average your weekly load over the last 28 days to get chronic load, then divide acute by chronic. This calculator does it instantly from your daily values.
What is the ACWR sweet spot?
Roughly 0.8–1.3 is a common target range. Below 0.8 suggests you have room to add load; above the range suggests your recent load has climbed faster than your base and is worth easing back. Treat these as guidelines from group data, not individual guarantees.
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Educational, performance-oriented content for athletes — not medical advice. Thresholds and reference ranges come from group data and vary between individuals.