Free Overtraining Risk Score Calculator
Assess your overtraining risk by comparing weekly training load to your recent training history.
hours
hours
hours
Acute:Chronic Workload Ratio
1.33
Overtraining Risk Score67 /100
Weekly Load Increase33 %
Acute:Chronic Workload Ratio vs Training Hours This Week
Acute:Chronic Workload Ratio (ACWR)
ACWR = Current Week Load / Average of Last 4 Weeks
The ACWR helps identify injury and overtraining risk.
Risk Zones
Poor sleep (under 7 hours) adds additional overtraining risk.
Example Calculation
An athlete training 8 hours this week with a 4-week average of 6 hours, sleeping 7 hours per night.
- 01ACWR = 8 / 6 = 1.33
- 02Sleep penalty = 0 (7 hours is adequate)
- 03Risk score = 1.33 x 50 + 0 = 67 / 100
- 04Load increase = (8 - 6) / 6 x 100 = 33%
Frequently Asked Questions
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