Acute:Chronic Workload Ratio
Enter weekly training load (distance, minutes, or session RPE × duration) for the past 4 weeks. Most recent first.
ACWR
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Frequently asked questions
What load metric should I use?
Any consistent measure works: kilometres run, total training minutes, or session RPE (1-10) multiplied by duration in minutes. The key is using the same metric every week so the ratio is meaningful.
What if my ACWR is below 0.8?
You may be under-training or tapering — your fitness base exceeds your current work. This is fine for a planned recovery week but may mean you're leaving gains on the table long-term.