How ACWR works
Acute load is this week's load. Chronic load is the average of the previous weeks: what the body has had time to adapt to. Their ratio shows whether load is rising gradually or all at once.
The usual zones come from Tim Gabbett's work (2016): between 0.8 and 1.3, progression is under control; above 1.5, observed injury risk rises sharply.
Which load should you enter?
For strength, tonnage (sets × reps × weight) on the main lifts is the simplest measure. Internal load, session RPE × duration in minutes, also works and reflects perceived fatigue.
ACWR is debated in research: it is a warning light, not a prediction. It is most useful to avoid ramping up too fast after a break or injury, and badly placed overreaching weeks.
Frequently asked questions
Why isn't the current week part of the chronic load?
This is the "uncoupled" version: it compares the current week with what came before, so a big week isn't diluted into its own average.
Is a ratio under 0.8 a problem?
During a deload or taper it's intended. Over long periods, too little load lowers training tolerance and makes the return riskier.
Does CoachForce track ACWR automatically?
Yes: the app tracks each athlete's load from their training feedback and shows fatigue and readiness to coaches.
How do I calculate an athlete's training load?
For strength, use tonnage on the main lifts, or internal load: session RPE × minutes. Sum over the week for the weekly load.
What ACWR is dangerous?
Above 1.5, observed injury risk rises sharply. Between 0.8 and 1.3, progression is considered under control.
How do I avoid injuries when increasing volume?
Raise load in small steps, around 10 % a week, and track the athlete's fatigue. ACWR helps spot increases that are too sharp.