Training Load Calculator (ACWR)
Compare your last 7 days of training (acute load) to your 28-day average (chronic load). A ratio of 0.8–1.3 is the sweet spot; above 1.5 spikes injury risk.
ACWR
1.11
Risk zone
Sweet spot — safe progression
Sweet spot — safe progression
Sweet spot: 0.8–1.3. Above 1.5 means you ramped up too fast — cap weekly increases at ~10%.
Formula
ACWR = (7-day load ÷ 7) ÷ (28-day load ÷ 28)How to use the Training Load Calculator (ACWR)
- 1Enter your weekly training loads (km, minutes or RPE×minutes) for the last 7 days
- 2Enter your average weekly load over the last 4 weeks
- 3Read your ACWR and risk zone
Frequently Asked Questions
What ACWR should I aim for?
0.8–1.3 is the commonly cited sweet spot — progressing without spiking. Below 0.8 means detraining; above 1.5 sharply raises injury risk.
Is ACWR perfect science?
It's a useful guardrail, not gospel — it can't see intensity, sleep or life stress. Use it to catch ramp-ups you didn't notice.