Acute:chronic workload ratio calculator

This easy-to-use calculator helps you start monitoring the workloads of your athletes. Armed with this data, you’ll be able to optimise training and prevent injury and illness.

✅ Monitoring the workloads of your athletes
✅ Optimise training & prevent injury
✅ No complex maths jargon
✅ Built by coaches, for coaches
✅ 100% free

ACWR calculator

Used by coaches in elite sports worldwide

Premier League

What is the acute chronic workload ratio?

The acute:chronic workload ratio (ACWR) is the ratio between how much workload has been done in the last 7 days (acute workload) versus the average weekly workload that has been performed over the previous 28 days (chronic workload). In other words, it is how much work has been performed in the last week compared to the previous month.

The ACWR ratio is calculated by dividing the acute workload (fatigue) by the chronic workload (fitness). For example, if an athlete ran 30km in the past 7 days (acute workload) and in the previous 4 weeks (28 days) they ran an average of 28.5km*, then you would simply divide the acute workload (30km) by the chronic workload (28.5km), resulting in an ACWR of 1.05. In other words, the athlete did 105% of the workload in the past week compared to what they did over the past 4 weeks – meaning a total workload increase of 5%.

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Why is the ACWR useful?

The ACWR helps coaches assess and monitor training load and gain insight into an athlete’s current and previous levels of fitness.

Monitoring the ACWR can help coaches in the following ways:

✅ Understand your athlete’s current workload
✅ Adjust training plans to ensure continuous adaptation
✅ Reduce the likelihood of injury by preventing sudden spikes in workload
✅ Prevent overtraining by monitoring their workload
✅ Help teach your athletes about their physical development

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ACWR calculator

See how the calculator works ▶️

This free peak height velocity calculator takes the difficulty out of identifying your athletes’ current maturity status and enables you to easily monitor the development of your athletes like a pro. It uses scientifically validated calculations to calculate maturity offset, but don’t worry, we’ve done all the complex mathematics stuff so you don’t have to.

All you have to do is enter your data 😁

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Download yours for FREE

Download your free acute:chronic workload ratio calculator now and start monitoring your athletes’ workloads. Armed with this vital information, you can start customising training programmes like a pro by optimising workloads and preventing injury and illness.

Don’t worry, we’ve done all the complex mathematics stuff for you. So get started today by grabbing your free calculator.

Download your free ACWR calculator ⬇️

ACWR calculator

Want to know more about ACWR?

If you’re still unsure about what the acute:chronic workload ratio is and why it is important for the development of your athletes, then read our in-depth review on the topic ⬇️

Learn more about ACWR
Acute:chronic workload ratio ACWR