What is the ACWR sweet spot?

Research suggests ACWR between 0.8-1.3 is associated with lowest injury risk. Below 0.8 indicates undertraining. Above 1.5 indicates excessive acute load relative to chronic fitness.

What ACWR method should I use?

The exponential weighted moving average (EWMA) method is considered more mathematically sound as it weights recent training more heavily. The simple 7:28 rolling average is more commonly used in practice.

Has ACWR been validated for injury prediction?

ACWR research is debated. Original studies showed significant injury risk at high ACWR, but reanalyses question the causality. It remains a useful monitoring tool even if not a perfect injury predictor.

Acute:Chronic Workload Ratio (ACWR) Calculator

Calculate ACWR: 7-day rolling average load divided by 28-day rolling average load. ACWR above 1.5 is associated with elevated injury risk.

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Acute:Chronic Workload Ratio (ACWR) Calculator

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Frequently Asked Questions

What is the ACWR sweet spot?

What ACWR method should I use?

Has ACWR been validated for injury prediction?