External Load is the total physical work done — typically measured in units like distance, duration, or repetitions. In running, the most common and accessible measure is weekly distance (km).
ACWR (Acute:Chronic Workload Ratio) compares this week's load (acute) with the average of the previous 3 weeks (chronic). This helps determine if you're progressing safely or increasing your risk of injury.
Enter the total distance (in km) you completed each week:
