Weekly Cardio Planner

CARENYX provides general, educational information about cardiovascular exercise based on published guidelines (WHO, ACSM, AHA, and peer-reviewed research — see References). It does not replace an individual assessment, diagnosis, or exercise prescription from your own doctor or a qualified exercise professional. If you have a heart condition, are recovering from surgery, or are new to exercise after a period of inactivity, discuss your plans with your doctor first.

A printable weekly template for planning cardio sessions, balancing intensity and rest. Fill in your own activity, duration, and intensity for each day — a suggested, genuinely balanced structure is shown as a starting example.

Suggested Example Structure

MondayModerate-intensity cardio, 30 minutes (e.g. brisk walking, cycling)

TuesdayRest or gentle low-impact activity

WednesdayModerate-intensity cardio, 30 minutes

ThursdayRest, or strength training (from the Exercise Library)

FridayModerate-to-vigorous cardio, 20-30 minutes

SaturdayLonger, easy-paced session (e.g. 45+ minute walk or cycle) if time allows

SundayRest or gentle low-impact activity

Fill In Your Own Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Reminders

• Aim for at least 150 minutes of moderate-intensity activity across the week, or 75 minutes of vigorous activity, or an equivalent combination.
• Include at least 1-2 rest or active-recovery days, particularly if any sessions are higher-impact or higher-intensity.
• Adjust the plan around how you're actually feeling — fatigue, soreness, or illness are all genuine reasons to modify a planned session.

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