Overtraining Risk Score — Fórmula
## Acute:Chronic Workload Ratio (ACWR)
**ACWR = Current Week Load / Average of Last 4 Weeks**
The ACWR helps identify injury and overtraining risk.
### Risk Zones
| ACWR | Risk |
|---|---|
| 0.8 - 1.3 | Sweet spot (low risk) |
| 1.3 - 1.5 | Moderate risk |
| >1.5 | High risk |
| <0.8 | Detraining zone |
Poor sleep (under 7 hours) adds additional overtraining risk.
**ACWR = Current Week Load / Average of Last 4 Weeks**
The ACWR helps identify injury and overtraining risk.
### Risk Zones
| ACWR | Risk |
|---|---|
| 0.8 - 1.3 | Sweet spot (low risk) |
| 1.3 - 1.5 | Moderate risk |
| >1.5 | High risk |
| <0.8 | Detraining zone |
Poor sleep (under 7 hours) adds additional overtraining risk.
Ejemplo Resuelto
An athlete training 8 hours this week with a 4-week average of 6 hours, sleeping 7 hours per night.
- ACWR = 8 / 6 = 1.33
- Sleep penalty = 0 (7 hours is adequate)
- Risk score = 1.33 x 50 + 0 = 67 / 100
- Load increase = (8 - 6) / 6 x 100 = 33%