📈 Acute:Chronic Workload

Monitoring training load is a key consideration in preventing injury and optimizing performance.

Acute:Chronic Workload Ratio (ACWR) is a commonly used metric for trends in training load.

Acute workload, or Fatigue, represents the amount of work performed in the past week.

Chronic workload, or Fitness, represents the amount of work performed in the past 4 weeks.

Training loads can be categorized into internal or external training loads. Internal training loads, such as perceived exertion or heart rate, measure physiological or perceived response. External training loads measure physical work, and they can include speed, distance, throws, collisions, jumps, etc.

Minutes x session RPE (a 1-10 rating of the average intensity of the session) is a commonly used metric for ACWR. This is also referred to as arbitrary units or exertional minutes.

Step 1: Enter Data

Add data manually or via copy+paste.

Select your metrics in cells B1 and C1. These metrics will be multiplied together to yield a final workload value.

Activity Type allows you to categorize different types of load (i.e. easy workout, competition, yoga, resistance training).

Consider connecting a Google Form to ease the data entry or to send to clients who don't need access to the full sheet.

HINT: I prefer using ⌘ + V + SHIFT to paste values only, in order to maintain proper formatting.

Step 2: Visualize Data

Visualize weekly loads, as well as Acute:Chronic Workload Ratio, based on automatically-calculating rolling averages.

These data will update as more rows are added to the "Data" sheet.


Remember to go to File > Make a copy to make your own and add it to your personal Drive.

Many of the examples and definitions were inspired from this article published in BJSM by Tim Gabbett.


  • Gabbett, TJ. The training—injury prevention paradox: should athletes be training smarter and harder? Br J Sports Med. 2016;50:273-280.