Did this week jump too much?
Mileage jumps are not automatically bad, but sudden spikes are one of the simplest warning lights in a training plan. This checker compares this week with your recent normal.
Check this week's load
Enter your current-week mileage and your average weekly mileage over the last four weeks. The ratio is a caution light, not an injury prediction.
Use the ratio to start a better question: did the week jump, and how does your body feel?
A high ratio after great sleep and low soreness is different from a high ratio after poor recovery.
Training load ratios should not be used alone. They are most useful beside soreness, sleep, HRV, and schedule stress.
Maupin et al. (2020) found the lowest injury risk around 0.80-1.30 in pooled sports data, with major method cautions.
View sourceAndrade et al. (2020) and Qin et al. (2025) found higher ratios can be associated with injury risk, but heterogeneity limits simple rules.
View sourceTraining load spikes for runners
Learn why sudden mileage jumps deserve attention.
Do cutback weeks work?
See the evidence behind easing off before adding more load.
Why most runs should be easy
The 80/20 evidence for keeping easy days easy so hard days land.
Check readiness signals
Use load beside HRV, sleep, and resting heart rate.
Marathon readiness quiz
Check whether your current base fits the plan you want.
Why Treadly backs off
See how load, sleep, and recovery signals shape training decisions.
What is acute-to-chronic workload ratio?
It compares recent load with your longer-term normal. For runners, a simple version is this week's mileage divided by your recent weekly average.
Does a high ratio mean I will get injured?
No. It only means training jumped relative to your recent normal. Injury risk depends on many factors, including sleep, strength, terrain, shoes, and injury history.
How does Treadly use load?
Treadly treats load as one signal. A spike can nudge the plan toward recovery, but it is interpreted with other readiness data.
A calculator is useful. A plan that adjusts is better.
Treadly brings these signals into your actual running plan, then explains why the workout changed.