Training Load (ACWR) Calculator
Calculate the Acute:Chronic Workload Ratio (ACWR) to monitor injury risk and optimize training load progression.
Inputs
Results
ACWR
1.13
Risk Level
Optimal — sweet spot
How to Use This Calculator
- Enter This Week, Last Week, and 2 Weeks Ago Load.
- Set 3 Weeks Ago Load.
- Review ACWR and Risk Level.
- Use Acute Load and Chronic Load to inform your decision.
- Use the chart to visualize the results and explore different scenarios by adjusting inputs.
How the result changes with This Week's Load
| This Week's Load | ACWR | Risk Level |
|---|---|---|
| 500 | 1.13 | Optimal — sweet spot |
| 1,750 | 2.32 | High — elevated injury risk |
| 3,250 | 2.88 | High — elevated injury risk |
| 4,500 | 3.12 | High — elevated injury risk |
What each input means
- This Week's Load
- Current week training load (arbitrary units — e.g., RPE x minutes)
- Last Week's Load
- Training load from 1 week ago
- 2 Weeks Ago Load
- Training load from 2 weeks ago
- 3 Weeks Ago Load
- Training load from 3 weeks ago
How this is calculated
Worked example, using the default values
- Identify Input Parameters4 parametersThis Week's Load = 500, Last Week's Load = 450, 2 Weeks Ago Load = 400, 3 Weeks Ago Load = 420 = 4 input(s) provided
- Calculate ACWRACWR1.13 = 1.13
- Calculate Acute LoadAcute Load500 = 500
- Calculate Chronic LoadChronic Load443 = 443
Engine last updated . Checked against 4 independently-derived tests — how we verify calculators.
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