Physical Practice – Periodization Calculator


Read about workout periodization here

How to use the calculator

This is a simple calculator – it just does the math crossing the various percentages.

Workouts will be divided into 4 types of session:

  • Easy
  • Medium
  • Hard
  • Recovery

Each type represents a level of effort compared to your current maximum.

  • Easy - about 60%
  • Medium - about 80%
  • Hard - above 100%, up to 120%
  • Recovery – no more than 20%, or even just rest

For running/jogging

  • Distance in miles or kilometers
  • Number of laps
  • Amount of time in minutes

For a specific exercise, like pushups or squats

  • Number of reps

Weight lifting

  • Number of lifts
  • Weight in pounds or kilograms

The most subtle is to set your level of exertion (how hard it should feel) ranking from 1 to 10

  • Effort Level

When printing

Your printer may remove colors and graphics by default
To restore the chart bars when printing

  • Click Print (or CTRL P or Command P)
  • Go to advanced settings
    aka “more settings”, “more options”, etc.
  • Turn on Background Graphics
    aka “Print background colors and images”, etc.

Read about workout periodization here

Periodization Calculator

Your current maximum

  Week 1 Week 2 Week 3 Week 4
 
      60% 80% 120% 40%
Monday 60% 0 0 0 0
Tuesday 80% 0 0 0 0
Wednesday 40% 0 0 0 0
Thursday 80% 0 0 0 0
Friday 120% 0 0 0 0
Saturday 40% 0 0 0 0
Sunday 40% 0 0 0 0

Weekly Charts

Week 1

Monday Effort Percent Measure
 
Tuesday Effort Percent Measure
 
Wednesday Effort Percent Measure
 
Thursday Effort Percent Measure
 
Friday Effort Percent Measure
 
Saturday Effort Percent Measure
 
Sunday Effort Percent Measure
 

Week 2

Monday Effort Percent Measure
 
Tuesday Effort Percent Measure
 
Wednesday Effort Percent Measure
 
Thursday Effort Percent Measure
 
Friday Effort Percent Measure
 
Saturday Effort Percent Measure
 
Sunday Effort Percent Measure
 

Week 3

Monday Effort Percent Measure
 
Tuesday Effort Percent Measure
 
Wednesday Effort Percent Measure
 
Thursday Effort Percent Measure
 
Friday Effort Percent Measure
 
Saturday Effort Percent Measure
 
Sunday Effort Percent Measure
 

Week 4

Monday Effort Percent Measure
 
Tuesday Effort Percent Measure
 
Wednesday Effort Percent Measure
 
Thursday Effort Percent Measure
 
Friday Effort Percent Measure
 
Saturday Effort Percent Measure
 
Sunday Effort Percent Measure