Training tools
Plan it. Lift it. Pace it.
Three free tools we use with clients: a weekly plan builder, a one-rep max estimator and a running pace calculator. They’re illustrative starting points, not a personalized program.
Tool 01
Training plan
builder
Tell us how often you can train, what you’re training for and what equipment you have. You’ll get a sample week you can print or take to your first session.
Your sample week
3 days a week · Strength · Full gym · 45 minutes
Postpartum: only start once you’ve had your postpartum checkup and your doctor or midwife has said you can exercise. Stop and seek advice if you notice pain, heaviness, leaking or bleeding.
Mon
Full body A
4 × 4–6 reps, 2–3 min rest
- Goblet squat
- Romanian deadlift
- Bench press
- Seated cable row
Tue
Rest or an easy walk
Wed
Full body B
4 × 4–6 reps, 2–3 min rest
- Trap-bar deadlift
- Split squat
- Lat pulldown
- Overhead press
Thu
Rest or an easy walk
Fri
Full body C
4 × 4–6 reps, 2–3 min rest
- Front squat
- Hip thrust
- Incline dumbbell press
- Chin-up (assisted)
Sat
Rest or an easy walk
Sun
Full rest
This is a general example, not a personalized program. Warm up first, choose weights that leave two or three reps in reserve, and stop if anything hurts. If you’re new to exercise or have a health condition, check with your doctor before starting a new program.
Tool 02
One-rep max
estimate
Estimated one-rep max
–
| Percentage | Weight | Typical reps |
|---|
Uses the Epley formula. It’s an estimate: don’t test a true max without a coach and a spotter.
Tool 03
Running pace
calculator
Per mile
–
Per km
–
Speed
–
| Distance | Time |
|---|
Same pace, longer distance: most people slow down as races get longer, so treat these as targets, not predictions.
Want a plan that’s actually yours?
Bring your sample week to a free consult. We’ll check how you move and turn it into a program built around your body, schedule and goals.