Weekly Cardio Training Plan

What this sheet is for

This sheet is for anyone building or maintaining a cardio base — whether you are training for a 5 K, working through a cycling block, or simply trying to hit a weekly activity target. Reach for it on Sunday evening or Monday morning to map out what you will do each day before the week's demands pull you off course.

How to use it

Start by filling in This Week's Targets: write the total cardio minutes you are aiming for, the heart-rate zone you want to spend most time in, and one specific technique or pace cue to practise. Each day box is for the session type (run, row, swim, cycle, etc.), planned duration, and the effort score you record afterward. At the end of the week, answer both prompts in the End-of-Week Review — identifying your strongest session and deciding what to adjust stops the same problem repeating in the next training block.

What is printed on the page

“Weekly Cardio Training Plan” is laid out as day boxes with goals: three goal lines across the top, seven boxed days in a 4 + 3 grid with a faint hint in each, and a two-prompt review box at the bottom. Under the title it reads “Plan and track every cardio session, intensity, and duration across the week.”, and the line at the foot of the page says “Record actual time and perceived effort (1–10) after each session — gaps between planned and actual reveal the most.”.

The goal prompts slot holds three entries — “Total cardio minutes this week”, “Target heart-rate zone to hit” and “One technique or pace to work on” — so the sheet is already filled in for fitness rather than left as blank rows to label yourself.

The review prompts slot holds two entries — “Which session felt strongest, and what made it work?” and “What will you adjust in duration, intensity, or rest next week?” — so the sheet is already filled in for fitness rather than left as blank rows to label yourself.

The remaining labels on the page are “Week of” for the week label, “This Week's Targets” for the goals heading, “Session type · Duration · Effort 1–10” for the cell hint and “End-of-Week Review” for the review heading.

Two things about this particular day boxes with goals are settings rather than text, and “Weekly Cardio Training Plan” has them set like this. Start sunday is off: start the week on Sunday instead of Monday. Review box is on: include the review box at the bottom.

Tips

Write planned duration before the week starts, then write actual duration beside it after each session so variance is visible at a glance.

Use the heart-rate zone target to pick session type each day — zone 2 steady work and zone 4 intervals both count toward weekly minutes.

If you miss a session, note the reason briefly in that day box rather than leaving it blank; patterns in missed days inform smarter planning.

The other layouts in this set

“Weekly Cardio Training Plan” is one of three sheets in this set, each a different fixed layout filled for the same topic. “Strength Training Weekly Log” uses the seven-row week layout and “7-Day Cut Week Tracker” uses the weekly tracker table layout. Pick by how you work: the layout decides how much you write and where, not what the sheet is about.