Your numbers
Your last four weeks
Leave a week blank if there is no record. A zero counts as a week off.
Where you are heading
Your own limits
The cap is a starting value you can change. Each week is compared with it, and steps above it are marked.
Days and sheet
Add a target, then plan. Every week stays editable afterwards.
Your ramp-up weeks
Nothing planned yet. Add your target volume and press Plan my ramp-up weeks, or load example numbers to see how the table reads.
| Week | Volume | Change and working | Sessions |
|---|
How the table is worked out
Baseline
Your most recent entered week, or the average of the weeks you entered. Blank weeks are skipped; zeros count.
Steps
Equal percentages use (target ÷ baseline)^(1 ÷ build weeks) − 1. Equal amounts use (target − baseline) ÷ build weeks.
Your cap
Each change is (this week − reference week) ÷ reference week, compared with your cap at one decimal.
Edit any week once the table is built.
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Questions
What cap should I use?
There is no figure that suits everyone. The planner starts with 10% as an editable value; replace it with whatever week-to-week ceiling you want to compare against. The table reports where each step sits against your number and leaves the decision to you.
How are deload weeks placed?
Pick every 3rd, 4th or 5th week. The last week is never a deload, so the plan finishes on your target. A deload week is a set share of the last build week, 80% to start with, and you can change it.
Why is the week after a deload compared with an earlier week?
By default it is measured against the last build week, since the deload was a planned dip. A setting lets you measure it against the deload week instead, which shows the rebound as a larger step.
Can I switch between minutes and kilometres?
Yes. Add a typical pace in minutes per km and your figures convert from the numbers you typed, so switching back returns exactly what you entered. Without a pace, the numbers keep their value and only the label changes.
What if I have no recent history?
Leave the weeks blank or enter zeros. The table then steps up in equal amounts from zero, week 1 has no percentage, and later steps are measured against your cap. A starting figure lets you work in percentages again.
Does the planner save or send my numbers?
No. The maths runs in your browser and nothing is stored. Download the CSV or print the sheet to keep a copy.
Change the target, weeks or cap and the table updates.
Free · CSV and print sheet included
Want the thinking behind the steps? Read how to ramp training volume after a December break, with a worked eight-week example in minutes and another in kilometres.
More from the course
Build alongside the winter plan.
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