免费过度训练风险评分
评估过度训练风险，帮助合理安排训练计划。
Acute:Chronic Workload Ratio
1.33
Acute:Chronic Workload Ratio vs Training Hours This Week
公式
## 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.
计算示例
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%
常见问题
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.
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