Review completed session minutes, remaining plans and input warnings in the selected period.
Suggested for your taskActivity / connected records for an ordinary job
Training & Activity Workbook
Keep a record you can read back.
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.
- Format
- Excel · .xlsx
- Inside
- 8 worksheets
- Included
- Clean file + example + guide
$5.90USD · one-time priceVAT included where applicable. Other applicable taxes are shown at checkout.Explore the sheets Follow the real example
Check the capacity and fitWho it is for, supplied record limits and software requirements
The everyday problem
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.
Optional guideNeed help getting started?Choose where to begin. All listed files are included.
Add the complete product to your cart whenever you’re ready. Use this guide only if you’d like help choosing what to open first; your choices do not change the product or its price.
Guide step 1 of 4
What would you like to do?
Pick a useful task, or build your own selection.
Which sheets would you explore first?
Choose your starting points. The workbook keeps all its connected sheets and formulas; this does not remove or rebuild worksheets.
Nothing selected yet.
Set the period, review date and available weekly minutes for your own activity plan.
Suggested for your taskChoose whether an activity records strength, time or distance. Keep your own instructions separately.
Suggested for your taskKeep planned minutes separate from actual completed minutes and cancellations.
Suggested for your taskLink an activity record to a session. Strength uses repetitions and kg; time and km stay separate.
Suggested for your taskCompare recorded minutes and remaining planned minutes against your entered capacity.
Suggested for your taskReview each activity in its own measurement: strength volume and load, minutes, or distance.
Suggested for your taskRead the recording sequence and measurement rules. No exercise programme is prescribed.
Suggested for your taskWhich file would you open first?
Both files are included. Choose which one you would open first in a desktop spreadsheet application.
Your starting plan.
Your first file or method
Both XLSX files, all 8 connected sheets and the single included guide remain in the complete kit. Your selection identifies where to begin.
Read the complete setup guideThe complete product. Your starting choices do not change its contents or price.
Your choices help you understand the complete product. They do not alter its contents or price.
Both XLSX files, all 8 connected sheets and the single included guide remain in the complete kit. Your selection identifies where to begin.
Read the tasks, contents and file choices
Useful starting tasks
Keep activity time and strength measurements separate.. Use the included START_HERE.pdf guide to follow one complete task in a disposable example copy.
Choose my own starting points. Explore the contents and select only the parts you would use first.
Contents to explore
- Dashboard: Review completed session minutes, remaining plans and input warnings in the selected period.
- Settings: Set the period, review date and available weekly minutes for your own activity plan.
- Exercises: Choose whether an activity records strength, time or distance. Keep your own instructions separately.
- Sessions: Keep planned minutes separate from actual completed minutes and cancellations.
- Sets: Link an activity record to a session. Strength uses repetitions and kg; time and km stay separate.
- Weekly: Compare recorded minutes and remaining planned minutes against your entered capacity.
- Exercise Review: Review each activity in its own measurement: strength volume and load, minutes, or distance.
- Start: Read the recording sequence and measurement rules. No exercise programme is prescribed.
Both files are included. Choose which one you would open first in a desktop spreadsheet application.
Explore the worked example: Fictional records show how the sheets work together. Save a disposable copy before trying a change. training-activity-example.xlsx
Start my own working copy: Open the clean workbook after reading the guide. Keep the original and save a copy for your own records. training-activity-clean.xlsx
Follow the complete first taskUse the included guide and a disposable example copy.
Your first useful session / Start with the example
Keep activity time and strength measurements separate.
Follow this one complete task before entering your own records. Keep the blank original and save a working copy.
Follow two completed sessions
Sessions S-01 and S-02 record 40 and 35 actual minutes: 75 completed minutes. S-03 remains a separate 60-minute plan.
Inspect SessionsInspect the two strength sets
Sets SET-01 records 10 repetitions at 20 kg; SET-02 records eight at 25 kg. Their strength volumes are 200 kg each.
Inspect SetsReview each measurement on its own
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.
Inspect Exercise Review
EVERY WORKSHEET / ACTUAL EXAMPLE FILE
See what you enter.
Understand what updates.
Inspect all 8 sheets. These are images of the delivered example, with fictional records. Open an image to read its full detail.
Actual example worksheet · Preview range A1:E39. Image only; entries are made in your downloaded workbook.
Dashboard
Review completed session minutes, remaining plans and input warnings in the selected period.
- You enter
- No routine entries
- Calculated or supplied reference
- Linked review and navigation
Actual example worksheet · Preview range A1:D27. Image only; entries are made in your downloaded workbook.
Settings
Set the period, review date and available weekly minutes for your own activity plan.
- You enter
- Currency, review date and labelled period
- Calculated or supplied reference
- Visible settings check
Actual example worksheet · Preview range A1:F14. Image only; entries are made in your downloaded workbook.
Exercises
Choose whether an activity records strength, time or distance. Keep your own instructions separately.
- You enter
- 100 rows: Exercise ID, Exercise / activity, Measurement, Own notes, Status
- Calculated or supplied reference
- Input and link checks
Actual example worksheet · Preview range A1:J14. Image only; entries are made in your downloaded workbook.
Sessions
Keep planned minutes separate from actual completed minutes and cancellations.
- You enter
- 200 rows: Session ID, Session date, Session / own label, Planned minutes, Actual minutes / opt, Status, Own notes
- Calculated or supplied reference
- Recorded actual min, Remaining plan min
Actual example worksheet · Preview range A1:L14. Image only; entries are made in your downloaded workbook.
Sets
Link an activity record to a session. Strength uses repetitions and kg; time and km stay separate.
- You enter
- 500 rows: Record ID, Session ID, Exercise ID, Repetitions / opt, Load kg / opt, Minutes / opt, Distance km / opt, Own notes
- Calculated or supplied reference
- Strength volume / kg, Session date, Best load in period
Actual example worksheet · Preview range A1:F19. Image only; entries are made in your downloaded workbook.
Weekly
Compare recorded minutes and remaining planned minutes against your entered capacity.
- You enter
- No routine entries; review the source records
- Calculated or supplied reference
- Actual minutes, Planned minutes, Own capacity min, Plan above capacity
Actual example worksheet · Preview range A1:H19. Image only; entries are made in your downloaded workbook.
Exercise Review
Review each activity in its own measurement: strength volume and load, minutes, or distance.
- You enter
- No routine entries; review the source records
- Calculated or supplied reference
- Measurement, Recorded sets, Strength volume kg, Heaviest load kg, Time minutes, Distance km
Actual example worksheet · Preview range A1:D40. Image only; entries are made in your downloaded workbook.
Start
Read the recording sequence and measurement rules. No exercise programme is prescribed.
- You enter
- No routine entries
- Calculated or supplied reference
- Instructions and practical limits
Follow the supplied fictional exampleRead the inputs and the result together
From the supplied fictional example
Keep activity time and strength measurements separate.
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.
- Completed sessions S-01 + S-02
- 40 + 35 actual minutes
- EX-01 / SET-01 + SET-02
- 10 × 20 kg + 8 × 25 kg
- EX-02 / separate distance record
- 3 km; not added to strength volume
- Completed sessions / recorded minutes
- 2 / 75
- Recorded strength volume
- 400 kg × repetitions
- Best recorded load
- 25 kg
FOLLOW THE ACTUAL EXAMPLE FILE
Keep activity time and strength measurements separate.
Fictional records from the supplied example XLSX. Follow the same references through the sheets, then start your own clean copy.
The records behind the result
Completed sessions S-01 + S-02 40 + 35 actual minutes
EX-01 / SET-01 + SET-02 10 × 20 kg + 8 × 25 kg
EX-02 / separate distance record 3 km; not added to strength volume
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.
- Completed sessions / recorded minutes
- 2 / 75
- Recorded strength volume
- 400 kg × repetitions
- Best recorded load
- 25 kg
This is an explanation of the downloadable workbook, not an online editor. Its complete clean and worked files are included. 100 exercise definitions; 200 sessions; 500 set/activity records; 16-week review.
Inspect the actual worksheetsFrom setup to a regular review
How you use it.
Open the 4-step setup and review routineInputs, calculations and the decision each step supports
- 01
Choose what you want to record
You enterCreate 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.
CalculatedSessions S-01 and S-02 record 40 and 35 actual minutes: 75 completed minutes. S-03 remains a separate 60-minute plan.
Your next stepOpen Sessions and compare the linked reference with the records above.
- 02
Plan and complete a session
You enterSessions 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.
CalculatedSets SET-01 records 10 repetitions at 20 kg; SET-02 records eight at 25 kg. Their strength volumes are 200 kg each.
Your next stepOpen Sets and compare the linked reference with the records above.
- 03
Log the actual work
You enterLink 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.
CalculatedExercise 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.
Your next stepOpen Exercise Review and compare the linked reference with the records above.
- 04
Review like with like
You enterExercise 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.
CalculatedExercise 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.
Your next stepOpen Exercise Review and compare the linked reference with the records above.
8 sheets. Inspect each one.Inputs, outputs and when to use every worksheet
DashboardOpen sheet details
Editable inputs
- No routine entries
Calculated or reference
- Linked review and navigation
Review completed session minutes, remaining plans and input warnings in the selected period.
Inspect the actual Dashboard sheetSettingsOpen sheet details
Editable inputs
- Currency, review date and labelled period
Calculated or reference
- Visible settings check
Set the period, review date and available weekly minutes for your own activity plan.
Inspect the actual Settings sheetExercisesOpen sheet details
Editable inputs
- 100 rows: Exercise ID, Exercise / activity, Measurement, Own notes, Status
Calculated or reference
- Input and link checks
Choose whether an activity records strength, time or distance. Keep your own instructions separately.
Inspect the actual Exercises sheetSessionsOpen sheet details
Editable inputs
- 200 rows: Session ID, Session date, Session / own label, Planned minutes, Actual minutes / opt, Status, Own notes
Calculated or reference
- Recorded actual min, Remaining plan min
Keep planned minutes separate from actual completed minutes and cancellations.
Inspect the actual Sessions sheetSetsOpen sheet details
Editable inputs
- 500 rows: Record ID, Session ID, Exercise ID, Repetitions / opt, Load kg / opt, Minutes / opt, Distance km / opt, Own notes
Calculated or reference
- Strength volume / kg, Session date, Best load in period
Link an activity record to a session. Strength uses repetitions and kg; time and km stay separate.
Inspect the actual Sets sheetWeeklyOpen sheet details
Editable inputs
- No routine entries; review the source records
Calculated or reference
- Actual minutes, Planned minutes, Own capacity min, Plan above capacity
Compare recorded minutes and remaining planned minutes against your entered capacity.
Inspect the actual Weekly sheetExercise ReviewOpen sheet details
Editable inputs
- No routine entries; review the source records
Calculated or reference
- Measurement, Recorded sets, Strength volume kg, Heaviest load kg, Time minutes, Distance km
Review each activity in its own measurement: strength volume and load, minutes, or distance.
Inspect the actual Exercise Review sheetStartOpen sheet details
Editable inputs
- No routine entries
Calculated or reference
- Instructions and practical limits
Read the recording sequence and measurement rules. No exercise programme is prescribed.
Inspect the actual Start sheetCompare with a manual starting pointWhat the connected workbook adds
| What is included | A manual list | Training & Activity Workbook 1.0 |
|---|---|---|
| Records | Separate notes | 8 connected XLSX sheets |
| Calculation | Manual arithmetic | 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. |
Files, capacities and practical limitsRead these before choosing your working copy
The download
Files with a purpose.
training-activity-clean.xlsx
8 connected sheets. Empty customer registers; supplied reference definitions are identified in Start.
training-activity-example.xlsx
Separate fictional worked example with the same formulas and fixed capacities.
START_HERE.pdf
Your single guide to setup, the first useful task, file recovery, practical limits and license.
English labels and guides. One currency, explicit dates and stable text IDs.
Before you choose
Fit and practical limits.
- Someone keeping their own activity diary
- a person recording sessions already agreed with a qualified professional.
Understand the boundaries.
- 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.
Desktop spreadsheet software is separate. Native Excel verification remains pending; Google Sheets and Numbers support has not been established.
Training & Activity Workbook / Version 1.0
Your own working copy.
Clean workbook, separate example and one START_HERE.pdf guide covering setup, practical limits and the internal-use license.
$5.90USD · One-time purchaseVAT included where applicable. Other applicable taxes are shown at checkout.
Desktop spreadsheet software required; it is not included. Native Excel compatibility is still awaiting verification.
Private preview. Purchases are unavailable while the files and delivery are verified.
Questions about this workbook
The details that affect your choice.
How do I know what to edit?
Blue cells accept records. Grey cells contain formulas. Begin with the separate fictional example and follow START_HERE.pdf. Each register has visible input checks.
Can I add unlimited rows?
No. Capacities are fixed and listed sheet by sheet. Adding rows requires extending formulas, validation and review ranges; it is not a supported automatic expansion.
Does the file send my records anywhere?
No macros or external connections are supplied. Your spreadsheet application and cloud-storage settings are separate.