Free Tool — Weekly Training Calendar
Plan Your Training Week Around Recovery
Pick a template, edit any day, and see your week's minutes, load and sleep targets in one place. Print it as a one-page grid or add the sessions to your calendar.
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Updated October 24, 2026 · Free to use · Bookmark it
Fill In Your Seven Days
Pick a template to fill the grid, then change anything. Totals, the bar chart and the reminders update as you type.
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Day 1
Load: 0 AU
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Day 2
Load: 0 AU
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Day 3
Load: 0 AU
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Day 4
Load: 0 AU
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Day 5
Load: 0 AU
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Day 6
Load: 0 AU
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Day 7
Load: 0 AU
Your Week in Numbers
- 0 total minutes
- 0 total load (AU)
- 0 sessions
- 0 mobility minutes
Load is session RPE times minutes, in arbitrary units (AU). It is a personal trend number only.
Daily Load
- H Hard
- M Moderate
- E Easy
- R Rest
- G Game or Event
Easy Days After Hard Days
A Cleveland Clinic athletic trainer calls active rest after intense exercise critical, and describes it as light exercise that stimulates recovery without added stress.
Sleep Guide
How Load Is Worked Out
Session RPE is one number from 0 to 10 for how hard the whole session felt. Multiply it by the session's minutes and the result is load, in arbitrary units (AU). Foster and colleagues described the method in 2001. A later review found the method valid and reliable across many sports. Load is a personal trend number only. Compare your own weeks with each other, never with another athlete.
An example: a 60 minute session rated 5 gives a load of 300 AU. The same session rated 7 gives 420 AU.
The scale words come from the modified CR10 scale in the Haddad review: 0 Rest, 1 Very, Very Easy, 2 Easy, 3 Moderate, 4 Somewhat Hard, 5 Hard, 7 Very Hard and 10 Maximal. Numbers 6, 8 and 9 have no word.
Starter Weeks, Not Programs
- General fitness follows the sample week in the Cleveland Clinic article: three strength days, two cardio days and two active rest days.
- Desk worker uses the CDC adult numbers as its starting point: aerobic sessions add up to 150 minutes of moderate activity, and two days are muscle strengthening.
- Runner, cheer, football or contact sport, baseball or softball and swimmer are plain examples of common week shapes. No source sets their minutes or ratings. Replace every number with your own plan.
Coaches, athletic trainers and doctors set real training plans. This grid only records and totals them.
What the Reminder Band Checks
The band names two things in your grid: a hard or game day followed directly by another hard or game day, and a week with no easy or rest day. It states what the grid shows and cites the athletic trainer's statement. It sets no limit of its own.
Sleep targets follow the CDC and the American Academy of Sleep Medicine: 7 or more hours for adults 18 to 60, 9 to 12 hours for ages 6 to 12 and 8 to 10 hours for ages 13 to 18. The CDC lists 7 to 9 hours for ages 61 to 64 and 7 to 8 hours for ages 65 and older. A target below the range gets a note.
Get More From the Planner
- Rate the whole session, not the hardest minute. One number covers the full session.
- Press Save My Week after each change if you want it back tomorrow. Press Clear Saved Week to remove it.
- Use Add Sessions to Calendar for one all-day entry per session, with minutes, rating and notes.
- Print the grid and pin it where you train. The print view adds a footer and leaves out the rest of the page.
- Pair it with the Event Recovery Planner for the week after a race or game.
Sources and Methodology
- Foster et al.: A New Approach to Monitoring Exercise Training (Journal of Strength and Conditioning Research, 2001) — the session-RPE method: a rating of the whole session combined with its length
- Haddad et al.: Session-RPE Method for Training Load Monitoring (Frontiers in Neuroscience, 2017) — the modified CR10 scale descriptors and load as RPE times minutes in arbitrary units
- Cleveland Clinic: A Post-Workout Recovery Plan for Healthy Muscle Growth (athletic trainer interview, 2022) — active rest after intense exercise; the sample week of three strength, two cardio and two active rest days
- CDC: Adult Activity, an Overview — 150 minutes of moderate activity a week and at least 2 days of muscle strengthening
- CDC: About Sleep — recommended sleep hours by age group
- AASM and Sleep Research Society: Recommended Amount of Sleep for a Healthy Adult (Journal of Clinical Sleep Medicine, 2015) — adults sleep 7 or more hours a night on a regular basis
- AASM: Recommended Amount of Sleep for Pediatric Populations (Journal of Clinical Sleep Medicine, 2016) — 9 to 12 hours for ages 6 to 12 and 8 to 10 hours for ages 13 to 18; endorsed by the American Academy of Pediatrics
Questions About This Tool
What Is Session RPE and Load?
Session RPE is one rating from 0 to 10 for how hard the whole session felt. Multiply it by the minutes to get load, in arbitrary units. Foster and colleagues published the method in 2001. Load is a personal trend number only.
Is Load Comparable Between Athletes?
No. The number depends on your own rating, so it only tracks your own weeks against each other. It does not say whether a week is too much or too little.
Are the Template Weeks a Training Program?
No. They are examples of common week shapes so the grid is not empty. Edit every cell. A coach, athletic trainer or doctor knows your sport and your body better than any template.
Where Is My Week Saved?
Only in your own browser, and only after you press Save My Week. Nothing is sent to a server. Press Clear Saved Week to remove it.
How Do I Print the Week?
Press Print. The page prints as a one-page landscape grid with your entries, a bar chart and the week's totals. Pick landscape in the print dialog if your browser does not choose it.
Want Hands-On Help With Sports Massage?
Maya Sharpe, LMT, 220 Thunderbird Dr, Richmond Hill, GA. Monday to Friday 9 AM to 8 PM, Saturday 9 AM to 1 PM, Eastern Time.