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Kalkulator Obciążenia Ostrego do Przewlekłego

Oblicz wskaźnik ryzyka kontuzji ACWR na podstawie danych o obciążeniu treningowym.

Wprowadzenie

Acute:Chronic Workload Calculator — Calculate the ACWR injury-risk metric from training load data. Enter Acute load (7-day avg), Chronic load (28-day avg) to get an instant, accurate result.

Wzór

Acute:Chronic Workload Ratio (ACWR) = acute training load (typically a 7-day average) ÷ chronic training load (typically a 28-day average). Commonly cited bands (Gabbett et al.): below 0.8 = undertraining, 0.8–1.3 = "sweet spot," 1.3–1.5 = caution, above 1.5 = elevated injury risk.

Krok po kroku

  1. Enter the Acute load (7-day avg).
  2. Enter the Chronic load (28-day avg).
  3. Click Calculate to see your result instantly.

Przykład z życia

Example: With Acute load (7-day avg) = 350, Chronic load (28-day avg) = 300, the Acute:Chronic Workload Calculator gives Acwr: 1.1667, Zone: Sweet spot.

Często Zadawane Pytania

What counts as "training load"?
Any consistent load metric works — common choices include session RPE × duration, distance covered, or a sport-specific load score — as long as you calculate acute and chronic loads the same way.
Is a high ACWR always bad?
A ratio above 1.5 is associated with elevated injury risk in the sports-science literature, but ACWR is a population-level guideline, not a guarantee — individual injury risk depends on many other factors too.
What does a low ACWR mean?
A ratio well below 0.8 suggests your recent training load is much lower than what your body has adapted to, which can indicate undertraining or detraining.
What inputs does the Acute:Chronic Workload Calculator need?
You'll need to provide: Acute load (7-day avg), Chronic load (28-day avg). All fields use sensible defaults, so you can see a working example immediately and then adjust the values to match your own numbers.
How accurate is the Acute:Chronic Workload Calculator?
The Acute:Chronic Workload Calculator applies the formula exactly as calculated — Acute:Chronic Workload Ratio (ACWR) = acute training load (typically a 7-day average) ÷ chronic training load (typically a 28-day average). Commonly cited bands (Gabbett et al.): below 0.8 = undertraining, 0.8–1.3 = "sweet spot," 1.3–1.5 = caution, above 1.5 = elevated injury risk. — so results are precise for the inputs you provide. Accuracy depends on entering correct, realistic input values.
Is the Acute:Chronic Workload Calculator free to use?
Yes, the Acute:Chronic Workload Calculator is completely free, requires no signup, and runs instantly in your browser.

O Kalkulator Obciążenia Ostrego do Przewlekłego

The Acute:Chronic Workload Calculator uses a real, verifiable formula — Acute:Chronic Workload Ratio (ACWR) = acute training load (typically a 7-day average) ÷ chronic training load (typically a 28-day average). Commonly cited bands (Gabbett et al.): below 0.8 = undertraining, 0.8–1.3 = "sweet spot," 1.3–1.5 = caution, above 1.5 = elevated injury risk. — so results are accurate every time, not an approximation.