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Workout plan
A week built from six movement patterns, with the equipment there is
It runs entirely in this browser tab: your times, weights and training are never uploaded, and the tool makes no network request while it works. Open your browser's network panel and try it — nothing leaves the page.
Settings
- Goal
- Changes the sets and the reps and nothing else; the movements are the same job. Choices: Strength, Muscle, Endurance.
- Equipment
- What there is to train with, or what the lifts were performed in. Choices: A full gym, Dumbbells, Bodyweight only.
How to use it
- Paste your text into the box above, or open a file.
- Adjust the settings beside it until the result is what you wanted.
- Copy the result, or save it as a file. The result updates as you type.
Questions
- Which unit are the distances in?
- Whichever one you set. Kilometres and miles are both here and the setting says which, because a pace is per unit: the same run is 5:00 a kilometre and 8:03 a mile, and a tool that guessed would be wrong by 61 per cent in a way that looks entirely plausible.
- Why does the race predictor show two answers?
- Because Riegel and Cameron disagree by minutes over a marathon and neither of them knows whether you have run the mileage. The spread between them is the honest answer; a single number would be a claim nobody can make. Riegel's exponent is a setting for the same reason — the published 1.06 was fitted to world records.
- Is this training advice?
- No. The paces and zones come from published tables fitted to a population, and every one of them is a band rather than a boundary — the number is where to start. The workout plan is a template that knows nothing about your history or your injuries, and it says so.
- Is what I type uploaded anywhere?
- No. This page carries the whole tool as WebAssembly and runs it on your own device. A race time is a person, a body weight is a person, and a training log says where somebody lives and when they are out running; none of it is sent anywhere.
Other tools for training
Step goal
A daily step count built up week by week, with what it comes to in distance and time
Lifting score
A total scored by Wilks, DOTS and IPF points at once, because they rank differently
Plate loading
What to put on each side, searched exactly rather than greedily
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