Pontuacao de Risco de Overtraining — 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

ACWRRisk 0.8 - 1.3Sweet spot (low risk) 1.3 - 1.5Moderate risk >1.5High risk <0.8Detraining 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.

  1. ACWR = 8 / 6 = 1.33
  2. Sleep penalty = 0 (7 hours is adequate)
  3. Risk score = 1.33 x 50 + 0 = 67 / 100
  4. Load increase = (8 - 6) / 6 x 100 = 33%