Planned week
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{{ goalMeta.label }} {{ model.trainingDays }} training days {{ model.strengthDays }} strength days {{ model.cardioEquivalentMinutes }} cardio min eq {{ model.recoveryLabel }}
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Choose the outcome the week should favor while still keeping recovery visible.
Use the level you can repeat consistently this week, not your best week ever.
Pick the first day of the week you want to plan.
Use 2-6 for most plans; 7 days leaves no full rest day.
days
Enter the time you can usually protect for a workout on training days.
min
Keep at least as many preferred days as the training-day target when possible.
Choose the setup you can use reliably for most strength days.
Pick the style you are most likely to repeat without needing special conditions.
Use high-stress when sleep, soreness, travel, or workload make recovery less predictable.
Use 5-12 minutes for most plans; longer warm-ups reduce the main block.
min
Use 3-10 minutes unless the session is already very short.
min
Calendar exports use local floating times so they import in your calendar timezone.
Turn off when rest days should be completely blank.
{{ include_mobility ? 'On' : 'Off' }}
Use after several hard weeks, during travel, or when fatigue is accumulating.
{{ deload_week ? 'On' : 'Off' }} 
{{ model.briefText }}
Day Date Session Focus Intensity Minutes Load Main work Cue Copy
{{ row.dayLabel }} {{ row.dateLabel }} {{ row.sessionLabel }} {{ row.focus }} {{ row.intensityLabel }} {{ row.minutes }} min {{ row.loadPoints }} {{ row.mainWork }} {{ row.cue }} 
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Check Status Evidence Action Copy
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Tags: Cardio Training, Productivity, Strength Training
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A weekly workout schedule turns broad fitness intent into a seven-day pattern of training, recovery, and repeatable time blocks. The useful question is not just how many workouts fit into a week. It is whether strength work, aerobic work, hard efforts, and rest have enough room to support the goal without turning every available day into the same kind of stress.

Adult physical activity guidance commonly pairs aerobic minutes with muscle-strengthening work. A general weekly plan often aims for at least 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity activity, plus muscle-strengthening activity on two or more days. Those public-health targets are broad baselines. A real training week still has to respect starting level, equipment, soreness, schedule limits, sleep, and the difference between a productive push and an overloaded week.

Seven-day workout plan with strength, cardio, hard-day, and recovery blocks spaced through the week.

The practical value is a plan that can be repeated and reviewed. A week with two strength days, one interval day, one long aerobic day, and recovery space may be more useful than a crowded plan that looks ambitious on Sunday and fails by Wednesday. Planning also makes tradeoffs visible: a six-day push week can reach more aerobic minutes, while a high-stress week may need fewer hard sessions and more blank rest days.

The schedule should be read as general fitness guidance for organizing a week, not as a readiness screen. It cannot assess injury risk, diagnose symptoms, prescribe rehabilitation, or decide whether a specific exercise is safe for a specific person.

How to Use This Tool:

Start with the weekly constraints you can actually keep, then use the generated schedule and planning audit to decide whether the week needs more aerobic time, more strength exposure, or more recovery.

  1. Set Training goal and Training level. The goal changes the session mix, while the level changes intensity language, load estimates, and hard-session caps.
  2. Choose the Week start date, Training days, and Session length. The date creates the seven-day table and calendar entries. Training days are clamped to 1 through 7, and session length is clamped to 15 through 120 minutes.
  3. Select Preferred workout days. If fewer preferred days are selected than the training-day target, the warning box explains that the schedule contains fewer workouts than requested.
  4. Pick Equipment, Cardio style, and Recovery bias. These settings change exercise examples, cardio wording, hard-day spacing, and the review thresholds used by the audit.
  5. Open Advanced when warm-up time, cooldown time, the calendar start time, recovery mini-sessions, or Deload this week should change. A deload keeps the weekly shape but trims session minutes, load points, and displayed effort.
  6. Read Plan Brief first, then check Week Schedule row by row. The most important fields are Session, Intensity, Minutes, Load, Main work, and Cue.
  7. Use Planning Audit before saving anything. Fix warning-box items first, then review Strength frequency, Aerobic minutes, Hard-day spacing, Full rest buffer, and Hard-session count.

Interpreting Results:

The summary badges are the quickest check. Training days tells you how many workouts actually landed on the week. Strength days counts sessions with enough strength credit to matter. Cardio min eq is the planner's moderate-equivalent aerobic estimate, and spaced hard days means the longest hard-session streak stayed inside the selected recovery bias.

Planning Audit is more important than the chart picture when a result is close. On track means the plan meets that rule. Review means the result may still be usable but deserves a conscious decision. Adjust means the selected week misses a meaningful planning target, such as too little aerobic time or no strength exposure.

  • A high Load number does not prove the week is better. Compare it with Hard-day spacing, Hard-session count, sleep, soreness, and the safety note.
  • A Review status for aerobic minutes can still be acceptable during a return week, deload, or high-stress week. Use it as a prompt to choose intentionally, not as a failure label.
  • If Full rest buffer is marked Review, decide whether recovery mini-sessions should stay on. Turning them off can create a true blank rest day.
  • Use Week Load Map to find crowded days, then confirm exact session wording in Week Schedule because rounded chart values hide details such as main work and cues.

Technical Details:

Weekly exercise planning combines three different ideas: exposure, intensity, and recovery spacing. Exposure is how often the week touches strength, cardio, mobility, or recovery. Intensity separates easy aerobic work from hard intervals or demanding strength sessions. Recovery spacing checks whether hard sessions are separated enough for the selected stress profile.

The aerobic guideline reference point is moderate-equivalent weekly time. Moderate and vigorous minutes are not identical, so the planner uses an internal equivalence model rather than a raw minute total. Intervals receive more aerobic credit than easy cardio, hybrid circuits receive partial cardio credit, and recovery mini-sessions contribute only a small amount. This keeps the estimate useful for planning while still showing that a 45-minute interval day is not the same signal as a 45-minute walk.

Formula Core

Training load is a planning score built from session duration, session intensity, level, recovery bias, and deload status. It is not a laboratory workload measure.

L = round ( m × i × l × r × d 10 )
Symbol Meaning Rule used by the planner
L Load points for one schedule row Rounded whole number shown in the Load column and chart.
m Effective session minutes Session length, capped by fixed session limits for mobility and recovery rows, then reduced by 15 percent when Deload this week is on.
i Session intensity score Base session intensity plus the training-level shift, clamped to 1 through 10.
l Training-level multiplier 0.82 for beginner or return week, 1.00 for regular training, and 1.12 for experienced.
r Recovery-bias multiplier 1.00 normal, 0.82 high-stress week, 0.90 low-impact bias, or 1.08 push week.
d Deload load multiplier 0.72 when deload is on, otherwise 1.00.

Session Mix and Minute Rules

Each planned workout comes from a goal-specific queue. Balanced weeks mix full-body strength, easy cardio, strength repeats, intervals, and recovery. Strength-priority weeks add upper, lower, full-body, and support sessions. Cardio-priority weeks add easy, interval, and long cardio sessions while retaining strength exposure. Conditioning weeks favor hybrid circuits, and mobility restart weeks lower the load and increase movement-quality sessions.

Session category Strength credit Cardio-equivalent rule Hard-day rule
Full, upper, lower, foundation, or support strength 0.7 to 1.0; counts as a strength day at >= 0.6. No aerobic credit unless the session is a hybrid circuit. Hard when the underlying intensity score is >= 7.
Easy or long cardio 0 Main-block cardio minutes multiplied by 1.0. Usually moderate unless level and session type push intensity to >= 7.
Interval conditioning 0 Main-block cardio minutes multiplied by 1.6. Normally hard because the base intensity is high.
Strength circuit 0.65 About 40 percent of the main block receives partial cardio credit, then a 0.65 factor is applied. Normally hard for regular and experienced levels.
Mobility, active recovery, or recovery mini-session 0 Mobility rows emphasize movement quality; recovery mini-sessions add only small aerobic credit. Never counted as hard.

Audit Rule Core

The audit rows use fixed rule checks so the same settings always produce the same review status. Boundary values are inclusive where shown.

Audit check On track Review Adjust
Strength frequency strength days >= 2 strength days = 1 strength days = 0
Aerobic minutes cardio min eq >= 150 75 to 149 < 75
Hard-day spacing Longest hard streak is within the selected recovery limit. Not used for this check. Longest hard streak is above the selected recovery limit.
Full rest buffer At least one full rest day, or the selected target is 3 training days or fewer. No full rest day when the selected target is 4 or more training days. Not used for this check.
Hard-session count Hard days are at or below the lower cap from training level and recovery bias. Hard days exceed that cap. Not used for this check.

Validation and Normalization

Input or condition Accepted or normalized value Effect on the schedule
Training days 1 through 7, rounded to a whole number The active-day count is limited by the number of preferred days available.
Session length 15 through 120 minutes Used as the normal workout window before deload and fixed session caps.
Warm-up and cooldown Warm-up 0 to 25 minutes; cooldown 0 to 20 minutes Reserved inside each training session before the main block is calculated.
No preferred days selected Default weekday spread is used. A warning appears so the user knows the selection was repaired.
Preferred days fewer than target The actual training-day count becomes the number of usable preferred days. A warning explains that the plan contains fewer workouts than the target.
Invalid date or time Date falls back to the next Monday; calendar time falls back to 07:00. The seven-day schedule and ICS entries remain valid instead of producing broken dates.

Limitations and Safety Notes:

Workout planning can support consistency, but it cannot replace professional judgment for pain, medical conditions, pregnancy, injury rehabilitation, dizziness, chest pain, fainting, or unusual symptoms. The schedule is a general activity plan for healthy adults and general fitness users.

  • RPE labels and load points are planning estimates. They depend on the selected level and session type, not measured heart rate, power, velocity, or laboratory workload.
  • Exercise examples are generic. Swap movements for safe alternatives when equipment, skill, pain, or range of motion makes the listed option unsuitable.
  • Cardio-equivalent minutes are an internal planning estimate. They should not be treated as a medical exercise prescription or exact metabolic calculation.
  • Routine planning happens in the browser after the page loads. Copied text, downloaded files, chart images, calendar files, and JSON are created only when those actions are used.

Worked Examples:

Balanced four-day week

With Balanced strength + cardio, Regular training, 4 training days, 45-minute sessions, dumbbells or bands, and normal recovery, the summary reads 4-day balanced week. Week Schedule places full-body strength on Monday and Thursday, easy cardio on Tuesday, interval conditioning on Saturday, and recovery mini-sessions on the remaining days. The plan has 2 strength days, 89 cardio min eq, 1 hard day, and 111 total load points. Planning Audit marks Strength frequency and Hard-day spacing as On track, while Aerobic minutes is Review.

Cardio-priority push week

A 6-day cardio-priority week for an experienced runner with 60-minute sessions and Push week recovery produces 208 cardio min eq, 2 strength days, and 2 hard sessions. Tuesday full-body strength and Wednesday interval conditioning form a hard-session pair, but Hard-day spacing remains On track because push week allows a longest hard-day streak of 2. Full rest buffer is Review because the week has no full rest day when recovery mini-sessions stay on.

Fixing a preferred-day mismatch

A strength-priority plan asks for 4 training days but selects only Monday and Thursday as preferred workout days. The warning box reports that only 2 preferred days are selected, so the plan contains fewer workouts than the 4-day target. Week Schedule shows two full-body strength sessions and five rest days. To fix the mismatch, add at least two more preferred days or lower Training days to 2 before reading Plan Brief as the intended week.

FAQ:

Why does my plan miss 150 cardio minutes?

The audit uses cardio min eq, not total scheduled minutes. Strength days, mobility rows, recovery mini-sessions, and warm-up or cooldown time add less aerobic credit than easy or long cardio. Extend cardio sessions, add an easy cardio day, or choose a cardio-priority goal if recovery allows.

What does the Load number mean?

Load is a planning score based on effective session minutes, intensity, training level, recovery bias, and deload status. Use it to compare days within the same generated week, not as a measured training load from a device.

Why did I get fewer workouts than I requested?

The planner can only place workouts on selected preferred days. If the warning box says preferred days are fewer than the training-day target, add more weekdays or reduce Training days until the target matches the days available.

Should I use deload this week?

Use Deload this week when fatigue, travel, soreness, or several hard weeks make a normal week too aggressive. It preserves the schedule shape while reducing session minutes, load points, and displayed RPE language.

Does this replace a coach, clinician, or rehab plan?

No. The schedule is general fitness planning. Stop for pain, unusual symptoms, dizziness, or medical concerns, and use qualified guidance for injury rehab, chronic conditions, pregnancy, or activity restrictions.

Glossary:

Moderate-equivalent cardio minutes
The planner's aerobic-minute estimate after session type and intensity factors are applied.
RPE
Rating of perceived exertion, shown here as a 1 to 10 effort cue for the session.
Hard day
A session whose underlying intensity score is 7 or higher and is not mobility or recovery.
Load points
A rounded planning score for one schedule row based on minutes, intensity, level, recovery bias, and deload status.
Recovery bias
The setting that changes load multipliers, hard-session caps, and allowed hard-day streak length.
Deload week
A lower-load version of the same weekly habit structure, used when fatigue or life stress calls for less work.
ICS calendar
A calendar file format used here to export dated workout sessions with local floating start times.

References: