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Planner

Weekly Movement Planner

Build a realistic schedule around your available time, current activity, preferred training, and primary goal.

Build My Week

Free · No account needed · Yours to edit

Show your working

How this tool reaches its answer.

A tool that returns a number owes you three things: what it looked at, what it took for granted about you, and where its answer stops being reliable. All three are below.

What it measures

The inputs

  • The time you say you genuinely have, rather than the time you would like to have.
  • Your current activity level, so the first week is a step up and not a cliff.
  • Your primary goal, which decides how the available time is split between strength and cardiovascular work.
  • The kinds of training you will do, including walking and sport.

What it assumes

Taken for granted

  • Consistency over months matters more than the fine detail of any single session.
  • A plan you can complete at eighty per cent is better than a plan you abandon in week three.
  • Recovery days are part of the plan, not the absence of one.

Where it stops

Known limits

  • It builds a schedule, not a coaching relationship, and it cannot watch your technique.
  • It does not account for injury rehabilitation, pregnancy, or a medical condition that changes safe exercise.
  • Sport-specific and competitive programming needs more structure than a weekly template provides.
Planner

Build the week you actually have

Eight questions about your real week rather than your intended one. The plan comes back as numbered sessions, built against the WHO physical activity guidelines, and it runs entirely in this browser.

Your answers stay in this browser tab. Nothing is saved, nothing is sent to us, and closing the page clears them.

The time you have

Answer for a normal week, including the bad ones.

How many days a week can you genuinely train?

Days you could keep for six weeks, not days you could manage next week.

How long can a session be?

The same figure is used for every session in the plan.

Where you are starting

This decides whether the plan opens at full size or builds up to it.

How active are you at the moment?
Are you 65 or over?

The WHO guidelines add a balance and multicomponent recommendation from 65.

What you will actually do

Pick anything you would be happy to see in the plan. Leave the rest.

Which of these would you do?

Choose as many as apply. If you choose none, the plan defaults to walking and bodyweight work.

What equipment do you have?
What is the plan mostly for?

This changes how the available days are split, not how hard the plan is.

Anything limiting you

This changes who the plan tells you to speak to before you start it.

Is an injury, a pregnancy, or a diagnosed condition changing what safe exercise looks like for you?

The problem it solves

Most people fail a training plan for scheduling reasons rather than motivational ones. The plan assumed five sessions; the week had room for three. By Thursday the plan is behind, and being behind is what makes people stop.

The planner starts from the time you have and fills it in an order that protects the things with the largest return.

How the week gets built

Available time is allocated in a fixed order of priority: resistance training first, because it is the hardest to replace; then easy aerobic work, because it is the easiest to accumulate; then anything harder or more specific, only if there is room left.

If you have little time, you will get a small plan rather than a compressed version of a large one. That is deliberate.

Adjusting it later

Treat the output as a first draft. Run it for four weeks, then change one thing, usually adding time to the sessions you kept rather than adding a session you skipped. If you missed the same slot three weeks running, the slot is wrong.

Sources

What this page draws on

No sources listed yet

This page has not been through sourcing. Treat what it says as orientation rather than as a claim about the research, and check anything you plan to act on with a clinician.

Endurvity provides educational information, not medical advice. Always consult a qualified professional before changing your training, nutrition, or medical care.

Know the method before you trust the number.

Every Endurvity tool publishes its assumptions. If a health tool will not show you its working, that is the answer.

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