Calculadora de Risco de Overtraining Gratis
Avalie o risco de overtraining usando a Razao de Carga Aguda:Cronica. Monitore a carga de treino.
Acute:Chronic Workload Ratio
1.33
Acute:Chronic Workload Ratio vs Training Hours This Week
Formula
## 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.
Exemplo Resolvido
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%
Perguntas Frequentes
What is a safe training load increase?
The 10% rule suggests increasing weekly training load by no more than 10% per week. An ACWR between 0.8 and 1.3 is considered the sweet spot.
What are signs of overtraining?
Persistent fatigue, declining performance, elevated resting heart rate, poor sleep, mood changes, frequent illness, and loss of motivation are common signs.
How does sleep affect overtraining risk?
Sleep is when most physical recovery occurs. Consistently sleeping under 7 hours significantly increases injury risk and delays recovery.
Aprender