Free tools · Training load
ACWR calculator
Enter the training load of your last four weeks and see how this week compares with what you are used to: the acute:chronic workload ratio.
Weekly load (minutes × effort, summed over the week)
Work out a week's load from its sessions
Ratio
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How the ratio is calculated
Acute load is the load of the last 7 days. Chronic load is your average week over the last 28 days (the four weeks above, this one included). The ratio is acute ÷ chronic. This is the same calculation Train Climb uses on the Progress page.
Load is session-RPE: the minutes of each session times how hard it felt from 1 (nothing) to 10 (maximal). A 90-minute bouldering session at effort 6 is 540.
How to read it
| Ratio | Zone | What it suggests |
|---|---|---|
| Up to 1.5 | OK | This week is broadly in line with what you are used to. |
| 1.5 to 2.5 | Watch | A noticeable jump. Fine occasionally, but check how you feel. |
| Above 2.5 | High | A big spike compared with recent weeks. Worth a rethink. |
The zones are deliberately broad: they prompt a question, they don't give an answer. Read ACWR explained and what the ratio can and can't tell you.
Questions
What is the acute:chronic workload ratio?
It compares the training load of the last 7 days (acute) with your average week over the last 4 weeks (chronic). A ratio of 1.0 means this week was a normal week for you; 2.0 means twice as much as usual.
How do I measure training load?
The simplest way is session-RPE: multiply the minutes of a session by how hard it felt on a 1 to 10 scale. A 60-minute session at effort 7 is a load of 420. Add the sessions of a week to get its load.
What is a good ACWR for climbers?
Train Climb treats up to 1.5 as OK, 1.5 to 2.5 as Watch and above 2.5 as High. The zones are deliberately broad: a sudden jump is worth noticing, not a verdict. How you feel, sleep and any pain matter as much as the number.
Can ACWR predict injuries?
Not on its own. Large, sudden jumps in load are linked with more injuries in team sports, but the research on the ratio has real limits and little of it is about climbing. Use it as a prompt to check in, not as a forecast.
Why do I need four weeks of data?
The ratio compares this week with what you are used to. Without a few weeks of history there is no baseline, so the number means little.
General information, not medical advice. If something hurts, see a doctor or physiotherapist.