Acute:Chronic Workload Ratio

Calculate the "sweet spot" for adaptation while minimizing injury risk.

JavaScript Disabled: This calculator requires JavaScript to function. To calculate manually, divide the Acute Load (7-day sum) by the Chronic Load (28-day average). A ratio between 0.8 - 1.3 is optimal.

Acute Load (1 Week)

Sum of session RPE × Duration for the past 7 days.

Chronic Load (4 Weeks)

Average weekly load over the past 28 days.

Ratio 1.07

Status Sweet Spot (Optimal Adaptation)

Assumptions & Limits

This calculator uses the rolling average model. EWMA (Exponentially Weighted Moving Average) is mathematically superior but requires daily longitudinal data. Ensure units (AU) are consistent.