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Multiply training minutes by session RPE (Rate of Perceived Exertion). A 90-minute sparring session at RPE 8 yields load of 720 arbitrary units.
Load = Duration (min) × RPE (1–10)Sum training load over the current week. This represents recent training stress on the body.
Acute = Sum of last 7 days loadRatio between 0.8 and 1.3 is the sweet spot. Above 1.5 indicates spike injury risk from rapid load increase. Below 0.8 suggests detraining.
ACWR = Acute (7-day) ÷ Chronic (28-day average weekly)Updated: July 2026
Gradually increase weekly load from 2500 to 4000 AU over 8 weeks while keeping ACWR below 1.3 to build conditioning without injury.
After 3 weeks off, chronic load dropped. Return with 50% volume keeping ACWR near 1.0 rather than jumping to full sparring (ACWR > 1.5).
Reduce acute load 40% in the final week before competition. ACWR drops to 0.7–0.8, allowing supercompensation while maintaining sharpness.
Training load management prevents overtraining and injury in combat sports. Enter daily training duration and perceived exertion (RPE) to calculate session load, weekly totals, and acute-to-chronic workload ratio (ACWR) for safe training progression.