30-Day Cardio Progress Log

What this sheet is for

This sheet is for anyone building or maintaining a cardio habit — running, cycling, rowing, swimming, brisk walking, or any sustained aerobic activity. Reach for it at the start of a new month when you want a single, honest record of how often you moved, for how long, and whether the effort felt easy, moderate, or hard. It works alongside any training plan or as a standalone accountability tool.

How to use it

Fill in Month / Year and your Monthly cardio goal in minutes at the top, then choose your Session unit — minutes is the default, but you can switch to kilometres or miles if distance matters more to you. Each row represents one day. Log the date, enter your Duration in the value column, and use the Effort / Notes column to record perceived exertion on a simple 1–10 scale, your activity type, or anything that affected the session such as heat, fatigue, or a new route. The heavier dividing lines mark each seven-day block so you can review weekly totals at a glance.

What is printed on the page

“30-Day Cardio Progress Log” is laid out as two-column log: two side-by-side tables of date, value and note (18 rows each, 36 entries a page), with a target field across the top. Under the title it reads “Track every cardio session — duration, intensity, and how it felt — across one month.”, and the line at the foot of the page says “Consistency matters more than intensity early on. A 15-minute entry is as valid as a 60-minute one.”.

The remaining labels on the page are “Month / Year” for the period label, “Duration (min)” for the value heading, “Effort / Notes” for the note heading, “Monthly cardio goal (min total)” for the target prompt and “Session unit” for the unit prompt.

Two things about this particular two-column log are settings rather than text, and “30-Day Cardio Progress Log” has them set like this. Target row is on: include the target and unit fields across the top. Weekly dividers is on: draw a heavier rule every seven rows.

Tips

Write your activity type in the Effort / Notes column — 'run', 'cycle', 'swim' — so patterns across the month are visible.

At each weekly divider, total your Duration column to see whether you are on pace to meet your monthly minute goal.

Note a perceived effort score of 1–10 alongside duration; paired together they reveal overtraining before your body signals it.

The other layouts in this set

“30-Day Cardio Progress Log” is one of three sheets in this set, each a different fixed layout filled for the same topic. “Daily Strength Training Log” uses the dated table layout and “Weekly Running Mileage Log” uses the notes and table layout. Pick by how you work: the layout decides how much you write and where, not what the sheet is about.