Planeje uma semana de treinos a partir de um plano pronto ou do seu, e marque cada exercício ao fazer.
Working out your training zones? Try the heart rate zone calculator. Planning food too? Use the meal planner.
New to exercise? Try the beginner full body plan: three days a week with rest days between. For a first running goal, try couch to 5K. If you already train, push, pull and legs splits the work over more days.
Tick each exercise as you do it. The week's progress shows at the top, and ticks are kept for the week; press “New week” to start again.
Yes. Start blank, or change any plan: add, rename or remove exercises and change the sets, reps or minutes. Everything is saved in this browser.
No. These are general plans. Warm up first, start easy, and talk to a doctor before starting exercise if you have a health condition, are pregnant or haven't exercised for a long time.
