Weekly Workout Calendar — Free Calendar Heatmap Template
This Weekly Workout Calendar template uses a Calendar Heatmap to show how hard you trained each day of the week, with darker cells marking your most intense sessions. The sample data maps a typical week—60 minutes Monday, rest Tuesday, a 45-minute Wednesday, building to a 90-minute Saturday before Sunday's rest day—so you can instantly see your training load and recovery pattern at a glance. It's a ready-made starting point for logging workout minutes or intensity and spotting whether your week is balanced or front-loaded.
Open This Template in the EditorAbout This Calendar Heatmap Template
This Weekly Workout Calendar template uses a Calendar Heatmap to show how hard you trained each day of the week, with darker cells marking your most intense sessions. The sample data maps a typical week—60 minutes Monday, rest Tuesday, a 45-minute Wednesday, building to a 90-minute Saturday before Sunday's rest day—so you can instantly see your training load and recovery pattern at a glance. It's a ready-made starting point for logging workout minutes or intensity and spotting whether your week is balanced or front-loaded.
It's a ready-made Calendar Heatmap you can open and edit in seconds — replace the sample numbers with your own, restyle it, and download a publication-ready image, all free and in your browser.
Template Data
This template ships with the sample data below. Open it in the editor to swap in your own figures:
| Day | Exercise |
|---|---|
| Mon | 60 |
| Tue | 0 |
| Wed | 45 |
| Thu | 60 |
| Fri | 30 |
| Sat | 90 |
| Sun | 0 |
When to Use This Template
- Gym-goers and runners tracking weekly training minutes to balance hard days against rest days
- Personal trainers and coaches showing clients a visual snapshot of their workout week
- Fitness bloggers or app makers who need a clean weekly intensity heatmap for a post or report
How to Use It
- Open the template — click "Open This Template in the Editor" to load it with its sample data.
- Edit the data — type your own labels and values, or paste a column straight from a spreadsheet.
- Customize & export — pick colors, add a title, then download as PNG or PDF. No signup, no watermark.
Frequently Asked Questions
Can I change the workout minutes and days in this template?
Yes. Click "Open in editor" and replace the sample values (Mon 60, Tue 0, Wed 45, and so on) with your own numbers. You can edit the day labels, adjust the intensity values, recolor the heatmap, and retitle the chart—everything updates live in your browser.
Is it free, and how do I save my calendar?
It's completely free with no signup. Once you've customized it in the editor, export your workout calendar as a PNG, SVG, or PDF to download, print, or share it.
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Ready to use the Weekly Workout Calendar template?
Open it free — edit the data and export in minutes.
Open in Editor