Υπολογιστής Φόρτου Προπόνησης – ACWR & Κίνδυνος Τραυματισμού

Τι Είναι η Φόρτιση Προπόνησης;

Training load quantifies the total stress placed on your body from exercise. It combines volume (how much you train) and intensity (how hard you train) into a single number that can be tracked over time.

The most common training load metric in running is Training Stress Score (TSS), derived from power or heart rate data. For runners without power meters, simpler approaches work well: weekly kilometers, weekly RPE × duration, or heart rate × time.

Monitoring training load helps you avoid the two most common training mistakes: doing too much too soon (overtraining, injury) and not doing enough (undertraining, poor fitness gains).

Λόγος Οξείας:Χρόνιας Φόρτισης (ACWR)

The ACWR compares your recent training (acute load, last 7 days) to your background fitness level (chronic load, 28-day rolling average per week). It is one of the most evidence-based injury prevention tools in sports science.

ACWR = Acute Load ÷ Chronic Load

Research by Tim Gabbett and colleagues found that athletes with ACWR > 1.5 had significantly higher injury rates than those in the 0.8–1.3 sweet spot. The key insight: it is not just how much you train, but how fast you increase training relative to your current fitness.

Ο Κανόνας 10% και τα Όριά του

The classic "10% rule" — never increase weekly mileage by more than 10% — is a popular guideline but oversimplified. Research shows it works better as an average guideline than a strict rule:

• Low mileage runners (20–30 km/week) can often increase by more than 10% safely
• High mileage runners (80–100+ km/week) should increase more conservatively
• The ACWR approach is more sophisticated because it accounts for your fitness base
• Running experience matters: new runners need more conservative progressions

A better rule: ensure your 4-week rolling average increases no more than 10% per week, and avoid back-to-back hard days early in training.

Υπολογισμός Φόρτου Προπόνησης χωρίς Τεχνολογία

You don't need GPS data or a power meter to track training load. The simplest approach is RPE × Duration:

1. After each session, rate your effort on a scale of 1–10 (1=very easy, 10=maximal)
2. Multiply RPE by session duration in minutes: a 45-min run at RPE 6 = 270 arbitrary units (AU)
3. Sum all sessions in a week for your acute load
4. Average the weekly totals over 4 weeks for chronic load

This session RPE method correlates well with more sophisticated physiological measures and has been validated in multiple sports including running, cycling, and team sports.