Plan your routine
Use the form below to balance time, intensity, recovery, and progression.
Example data table
| Goal | Weekly Hours | Training Days | Session Cap | Intensity | Suggested Weekly Minutes | Estimated Load |
|---|---|---|---|---|---|---|
| General Fitness | 6 | 4 | 60 | 6 / 10 | 240 | 264 |
| Fat Loss | 7 | 5 | 50 | 7 / 10 | 250 | 300 |
| Muscle Gain | 5 | 4 | 70 | 6 / 10 | 280 | 308 |
Formula used
1. Weekly Available Minutes
Weekly Available Minutes = Weekly Available Hours × 60
2. Max Training Days
Max Training Days depends on weekend availability and minimum reserved rest days.
3. Planned Weekly Minutes
Planned Weekly Minutes = minimum of Available Minutes and (Training Days × Session Cap)
4. Session Duration
Session Minutes = Planned Weekly Minutes ÷ Training Days
5. Weekly Load Score
Weekly Load Score = Planned Weekly Minutes × Intensity Multiplier × Experience Multiplier × Recovery Modifier × Sleep Modifier
6. Category Allocation
Strength, cardio, mobility, and recovery minutes are split using the selected goal profile and mobility priority adjustment.
7. Progression Target
Next Week Minutes = Planned Weekly Minutes × (1 + Progression Rate)
8. Deload Target
Deload Minutes = Planned Weekly Minutes × 0.75
How to use this calculator
- Enter the number of hours you can realistically train each week.
- Choose how many days you want to train and your session length cap.
- Select your goal, training experience, and preferred intensity level.
- Set recovery priority, sleep hours, mobility priority, and weekend availability.
- Click Build routine plan to calculate your weekly structure.
- Review the summary cards, weekly schedule, and Plotly chart.
- Use the CSV or PDF buttons to export your plan.
- Repeat with new inputs until the plan fits your time and recovery needs.
FAQs
1. What does this planner calculate?
It estimates weekly training minutes, session duration, load score, time split across workout categories, progression targets, deload volume, and a practical seven-day schedule.
2. Is the weekly load score a medical metric?
No. It is a planning score that combines time, intensity, recovery, sleep, and experience. It helps compare routine difficulty, not diagnose readiness or injury risk.
3. Why can recommended training days be lower than my input?
The planner protects minimum rest time. If recovery priority is high or weekend training is unavailable, it may reduce training days to keep the plan realistic.
4. How should I use the progression target?
Use it as a ceiling for next week’s total minutes. You do not need to increase volume every week if fatigue, soreness, work stress, or sleep quality are poor.
5. What is a deload week?
A deload week intentionally reduces volume to help recovery. This planner suggests about 75% of normal weekly minutes during the deload period.
6. Can I use this for beginner training?
Yes. Choose the beginner setting. The planner lowers progression speed, preserves more rest, and helps keep sessions manageable for consistent habit building.
7. Why is mobility included in the plan?
Mobility time supports movement quality, warm-ups, cool-downs, and recovery. Including it prevents routines from becoming only strength and cardio blocks.
8. Should I follow the schedule exactly?
Treat the schedule as a smart template. Shift sessions around work, family, and energy levels while preserving overall weekly minutes and rest structure.