Free tool
ACWR calculator for your whole squad
Enter each player's weekly load for the last four weeks and get their acute:chronic workload ratio and risk zone instantly. No sign-up needed.
Weekly load in AU (minutes × RPE summed over the week) or any unit you use (metres, minutes), as long as it is always the same. Sample data: replace it with your squad.
| Player | Week −3 | Week −2 | Week −1 | This week | Acute | Chronic | ACWR | |
|---|---|---|---|---|---|---|---|---|
| 2,100 | 1,950 | 1.08 Sweet spot | ||||||
| 2,600 | 1,813 | 1.43 Caution | ||||||
| 1,300 | 1,900 | 0.68 Underload |
Guide zones: < 0.8 underload · 0.8–1.3 sweet spot · 1.3–1.5 caution · > 1.5 high risk.
Everything is calculated in your browser; nothing is sent anywhere.
Want it calculated automatically every week?
In MetrikSport you log session RPE and every player's ACWR updates itself, with alerts when someone leaves the safe zone. Free for up to 5 athletes.
Frequently asked questions
How is the ACWR calculated?
Acute load is this week's load. Chronic load is the average weekly load over the last four weeks (coupled model) or over the three weeks before this one (uncoupled model). ACWR = acute ÷ chronic.
What is a good ACWR?
The range most often used as a guide is 0.8 to 1.3. Below 0.8 the player may be underprepared; above 1.5 the recent spike in load has been linked to higher injury risk. Treat the zones as a prompt to look closer, not as a verdict.
What load unit should I use?
Any unit works as long as it is consistent: session RPE (minutes × RPE), total distance, high-speed metres or minutes. Session RPE is the simplest option if you have no GPS.