What should I do today?
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Run on dry lunchtimes, strength/rowing in the evenings. Keep a non-running day between runs, and ideally a recovery day between strength sessions.
This week
Your sessions are saved on this device. The weekly totals reset automatically each Monday.
Strength workout
Quiet, low-impact, full body · about 20–25 min · evening
Use your 2.5 kg dumbbells for the weighted movements where comfortable. Move slowly; skip any exercise that causes pain or unusual symptoms. Start with one round if you prefer.
Follow the highlighted exercise below, then press "Set done".
Each exercise is done once per round. Rest as needed. Countertop push-ups require a sturdy, non-slip counter.
Rowing & timed sessions
An easy pace where you can still talk.
How to pace your rowing
Warm up for 5 minutes very gently, row at a pace where you can still speak in full sentences, and slow down for 3 minutes at the end. If you feel lightheaded, don't continue rowing just to complete the cooldown. Stop and sit somewhere safe.
Couch to 5K
Dry lunchtime + your existing running app.
Your running app handles the run/walk intervals and audio cues. You don't need another timer here. Aim for one non-running day between sessions, and don't advance until you've completed the next workout in your app.
Saved locally in this browser, not synced between devices or browsers. This planner isn't medical advice, and the timer may not sound while your phone is locked.