Navigating Acute on Chronic Workloads
If you’ve been in the world of sports or fitness for any length of time, you might have come across the terms "acute workload" and "chronic workload." These concepts are vital for athletes looking to optimize performance and minimize injury risk.
What Are Acute and Chronic Workloads?
Workload refers to the amount of training or physical activity an athlete engages in over a specific period. Acute workload refers to the amount of work performed in a short time frame, usually within the last week. On the other hand, chronic workload is the average amount of training or activity done over a longer period, typically the last 4 weeks. For example, if you ramp up your running from 20km to 30km in one week, that’s a spike in your acute workload. If your typical training volume over the past month has been around 25km per week, you’ve got a clear discrepancy. Calculating acute and chronic workloads becomes more complex in team sports where there are several different modes of training throughout the week. Understanding these workloads is crucial for preventing injuries and ensuring your body can handle the demands you place on it.
The Acute-Chronic Workload Ratio
The acute-chronic workload ratio (ACWR) compares your acute workload to your chronic workload, offering a snapshot of your training load status. The sweet spot is typically between 0.8 and 1.5. When your acute workload exceeds this range, your risk of injury increases significantly.
Figure 1: Taken from https://bjsm.bmj.com/content/50/5/273
Gabbett (2016) emphasizes that “a rapid increase in training load can lead to an increased risk of injury.” This idea is supported by a study from Hulin et al. (2016), which found that athletes who frequently exceeded an ACWR of 2.0 had much higher injury rates.
The Balancing Act
Finding the right balance between acute and chronic workloads is essential. Think of it like walking a tightrope: you want to challenge yourself but not so much that you fall off. For example, if you’re used to training at a certain level and suddenly increase your mileage by 50%, you’re setting yourself up for potential burnout or injury.
A more effective approach is gradual progression. If you’ve been running 20km a week, aim for an increase of just 10-20% over a few weeks. This strategy allows your body to adapt and helps raise your chronic workload without risking your acute workload skyrocketing.
Practical Strategies
To implement the principles of acute on chronic workload into your training routine, consider these practical strategies:
Track Your Workouts: Keep a training log or use an app to monitor your daily and weekly training loads. Knowing your numbers helps you maintain that ideal ACWR.
Listen to Your Body: Pay attention to how you feel. If you’re overly fatigued or experiencing unusual soreness, it may be a sign to dial back your training.
Incorporate Recovery: Recovery is just as important as training. Schedule rest days and lighter training sessions to help your body bounce back and prepare for the next challenge.
Consult a Professional: If you’re unsure about your training loads, consider working with a coach or strength and conditioning coach, physiotherapist or exercise physiologist, who can provide personalized advice based on your specific needs.
Understanding acute on chronic workloads can be a game-changer for athletes at any level. By applying these principles you can enhance your training effectiveness while reducing the risk of injury. So, take the time to monitor your workloads, find that balance, and enjoy your training with confidence. Happy training!
References:
Gabbett, T. J. (2016). "The training-injury prevention paradox: should athletes be training smarter and harder?" British Journal of Sports Medicine.
Hulin, B. T., Schmidt, J. D., Gabbett, T. J., & Finch, C. F. (2016). "The relationships between training load and injury, and performance in sport: a systematic review." Sports Medicine.