planning · Interactive tool
ACWR Calculator
Acute:Chronic Workload Ratio for injury-risk monitoring (Gabbett 2016).
Interactive Tool
ACWR Calculator — Acute:Chronic Workload Ratio
Track injury risk via the 7-day vs 28-day training load ratio. Sweet spot is 0.8–1.3; above 1.5 sharply increases injury risk.
7-day acute load
2,055
AU (sRPE-min)
28-day chronic load
1,481
AU (avg/wk)
ACWR
1.39
Elevated risk
Risk band: Elevated risk
Acute spike — reduce next week's load by 10–15%.
Session Loads (sRPE × duration)
| Day | RPE | Duration (min) | AU | |
|---|---|---|---|---|
| 420 | ||||
| 270 | ||||
| 600 | ||||
| 420 | ||||
| 270 | ||||
| 600 | ||||
| 420 | ||||
| 270 | ||||
| 600 | ||||
| 525 | ||||
| 720 | ||||
| 810 |
Session load = RPE × minutes. Log every training session for 28+ days. Validated by Gabbett 2016 in elite sport monitoring.
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