Calculator Inputs
Example Data Table
| Period Days | Sessions/Day | Reps/Session | Hold Sec | Relax Sec | Completion % | Improvement % | Progress Score |
|---|---|---|---|---|---|---|---|
| 28 | 3 | 10 | 5 | 5 | 80 | 25 | 504.00 |
| 21 | 2 | 12 | 6 | 6 | 90 | 35 | 671.85 |
| 14 | 3 | 8 | 4 | 6 | 70 | 18 | 201.60 |
Formula Used
Planned Sessions = Tracking Period × Sessions Per Day
Completed Sessions = Days Completed × Sessions Per Day × Completion Rate
Completed Repetitions = Completed Sessions × Repetitions Per Session
Total Hold Seconds = Completed Repetitions × Hold Seconds
Total Session Seconds = Completed Repetitions × (Hold Seconds + Relax Seconds)
Consistency Score = (Days Completed ÷ Tracking Period) × 100
Progress Index = (Completed Repetitions ÷ Planned Repetitions) × 100
Exercise Load = Completed Repetitions × Hold Seconds × Difficulty Factor
Quality Multiplier = (Effort Rating ÷ 10 × 0.45) + (Reminder Adherence ÷ 100 × 0.25) + (Symptom Improvement ÷ 100 × 0.30)
Pain Penalty = 1 − (Pain Level ÷ 20), with a minimum factor of 0.50
Progress Score = Exercise Load × Quality Multiplier × Pain Penalty
Hold/Relax Balance = Hold Seconds ÷ Relax Seconds
How to Use This Calculator
Enter the total number of days you want to review. Add your average daily sessions and repetitions for each session.
Fill in hold and relax seconds for one contraction cycle. These values estimate total contraction time and full exercise duration.
Enter the number of days you actually completed training and the overall completion rate across those days.
Rate effort quality, choose a difficulty factor, and enter reminder adherence to reflect routine strength and program intensity.
Add symptom improvement and discomfort level. The tracker uses these values to estimate progress quality, not medical outcomes.
Press the calculate button. Results appear above the form and below the page header, as requested.
Use the CSV button for spreadsheet review and the PDF button for printable reports or simple record keeping.
Frequently Asked Questions
1. What does this tracker measure?
It estimates training volume, time under contraction, consistency, progress index, and a blended progress score using routine quality, adherence, symptoms, and discomfort inputs.
2. Is the progress score a medical diagnosis?
No. It is a training indicator for self-monitoring. It does not diagnose pelvic floor dysfunction, recovery status, or treatment success.
3. Why include relax seconds?
Relax duration affects cycle timing and training balance. Balanced contraction and relaxation can help reflect pacing quality in your exercise routine.
4. What is a good consistency score?
Higher values usually reflect better routine adherence. Many users aim for steady completion across the full tracking period rather than short bursts of intense effort.
5. Why does pain reduce the score?
Discomfort can indicate the session was less tolerable. The calculator applies a penalty so high pain does not misleadingly appear as stronger progress.
6. Can I use this after childbirth or surgery?
Only use exercise plans approved by your clinician. This page is a general tracker and should not replace tailored rehabilitation guidance.
7. How often should I update the tracker?
Many people review weekly or monthly. Frequent updates help spot trends in adherence, duration, and symptom change without relying on memory alone.
8. What if my symptoms worsen?
Stop self-adjusting intensity and contact a qualified healthcare professional. Worsening symptoms deserve individualized assessment before you continue training.