Practical guide / Training & Activity Workbook 1.0

What activity did I actually record this week?

Connect actual sessions and exercise sets to weekly and exercise reviews. Strength, time and distance use separate measurement modes; historical entries remain in the mode you recorded. Two fictional completed sessions contribute 75 minutes. Two strength sets contribute 200 each to the recorded volume. Distance and time exercises have their own columns and are not added to strength volume.

Illustration of a training shoe, a dumbbell and a stopwatch

Your first useful result: Keep activity time and strength measurements separate. Follow the first task

Choose what you want to record

Create an exercise ID and choose Strength, Time or Distance. This sets the measurement fields; it does not recommend an activity or a programme. Use a new ID if you change the measurement convention.

Sessions S-01 and S-02 record 40 and 35 actual minutes: 75 completed minutes. S-03 remains a separate 60-minute plan.

Review: Open Sessions and compare the linked reference with the records above.

Plan and complete a session

Sessions keeps planned minutes and actual minutes separate. Completed requires a known actual duration and a date on/before review. Cancelled keeps the plan but contributes no activity.

Sets SET-01 records 10 repetitions at 20 kg; SET-02 records eight at 25 kg. Their strength volumes are 200 kg each.

Review: Open Sets and compare the linked reference with the records above.

Log the actual work

Link each set or activity record to a completed session and exercise. Strength uses reps and kg; Time uses minutes; Distance uses km. Unused measurement fields stay blank.

Exercise Review EX-01 shows 400 kg of recorded strength volume and a heaviest load of 25 kg. EX-02 records a 3 km walk separately. Neither distance nor load is an activity-time total.

Review: Open Exercise Review and compare the linked reference with the records above.

Review like with like

Exercise Review shows volume, heaviest recorded load, minutes or distance in the exercise measurement. Weekly compares actual and planned session time with your own capacity. These are records, not training or health guidance.

Exercise Review EX-01 shows 400 kg of recorded strength volume and a heaviest load of 25 kg. EX-02 records a 3 km walk separately. Neither distance nor load is an activity-time total.

Review: Open Exercise Review and compare the linked reference with the records above.

Check the assumptions.

100 exercise definitions; 200 sessions; 500 set/activity records; 16-week review.
Strength load uses kg and distance uses km. No mixed-unit totals or automatic unit conversion.
Exercise measurement is fixed for its ID. Create a new ID rather than reinterpret historical records.
No exercise prescription, calories, nutrition, diagnosis, health scoring, recovery advice, notifications or device integration.
Actual session duration is entered independently from set/activity durations. Native Excel verification pending.

Keep a copy you can return to.

Keep the supplied clean and example files unchanged. Save your own working file with a useful name, such as training-activity-2027-home.xlsx, and keep a dated backup before a large edit. A purchased ZIP is the blank source, not a backup of your entries.

If an input or formula is replaced

Undo the edit while it is still available, or return to a known good backup. If you need a fresh clean file, transfer only your records into its marked input cells and follow the setup guide again. Do not paste whole sheets over the supplied formulas, validations or reference lists. Check IDs, units, dates and linked results against the example before relying on the copy.

When the supplied rows are full

100 exercises · 200 sessions · 500 set/activity records. Calculation ranges and validations have fixed capacities. A new row below a table does not prove that every linked result includes it.

For a separate period, project or volume, preserve the old workbook and start a named clean copy. If records must carry forward, record exactly which inputs you transfer, preserve their references and compare the opening and closing figures. Avoid copying historical activity as both an opening amount and a new movement. There is no automatic migration between files.

Inspect the workbook before you choose.

View its real sheets and a fictional calculation example.

Explore Training & Activity Workbook

Written for version 1.0. Examples describe the supplied workflow; they are not customer results.