Work out acute chronic workload ratio instantly with clear inputs, formula shown and shareable results.
ACWR compares this week's load with the rolling four-week average, so it measures how much you have spiked relative to what your body is prepared for. Ratios between 0.8 and 1.3 are the commonly cited sweet spot; above 1.5 injury rates rise sharply in team-sport data. 2200 against 1900 gives 1.16 - comfortably inside the safe band.
Workload ratio
ACWR = acute load / chronic load
Safe ceiling
ceiling = chronic load x 1.3
This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
Because chronically undertraining loses the fitness that protects against injury. Ratios under 0.8 mean you are detraining relative to your recent norm.
It is useful but debated - the original studies have been criticised on statistical grounds. Treat it as one signal alongside soreness, sleep and performance.