Training Load Calculator
Enter your daily training load (RPE × minutes) for the past 4 weeks to calculate your Acute:Chronic Workload Ratio and injury risk.
Daily Load (RPE × Duration)
Week 1 (oldest)
M
T
W
T
F
S
S
Week 2
M
T
W
T
F
S
S
Week 3
M
T
W
T
F
S
S
Week 4 (current)
M
T
W
T
F
S
S
How the Acute:Chronic Workload Ratio Works
The ACWR compares your recent training load (acute, last 7 days) against your longer-term baseline (chronic, 28-day rolling average). Research shows that an ACWR between 0.8 and 1.3 is associated with the lowest injury risk — you are training enough to improve but not so much that your body cannot recover. Ratios above 1.5 indicate a training spike that significantly increases injury risk, while ratios below 0.8 suggest detraining. To calculate daily load, multiply your session RPE (1–10) by the session duration in minutes. For example, a 60-minute session at RPE 7 equals a load of 420.
For AI-powered load monitoring and periodization, check out the Titans Grip apps.