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Training split calculator
How often strength, how often endurance – and what your sweet spot is. Six questions, then you know.
Everyday stress
Include acute special situations – a stressful project, a difficult phase at home.
5 / 10
No stressMaximum stress
Sleep per night
Recovery
How often do you feel rested?
Free time and headspace
Not how you feel, but how much time and headspace there currently is for exercise.
5 / 10
None at allPlenty
What matters more to you?
Decides how your sessions are split between strength and endurance.
0× per week – sweet spot
0×
Strength training
0×
Endurance
Worth knowing
And now?
This split tells you how often to do what. The Start Plan turns it into concrete exercises, sets and paces – tailored to your everyday life, your equipment and any aches and pains.
Request your Start PlanThis calculator translates your answers on sleep, stress and recovery into a training split and does not replace individual training advice. If you have health problems, please talk to your doctor.