Compile

Is your training week balanced?

A balanced week needs all three components - cardio, strength and mobility. Check your weekly workout plan against recommended health guidelines. It's free and private - no signup needed.

This checker is the free web tool from Compile, an upcoming app - more about it in the FAQ below.

How it works

  1. Build your weekly workout plan. Tap your training days and add the blocks - a run, a lift, a stretch. Minutes, not sets and reps.
  2. See where it stands. Your week is checked against the CDC/ACSM guidelines across all three pillars - cardio, strength and mobility.
  3. Fix it with the smallest change. If an exercise component comes up short, you get the smallest addition that closes the gap - not a whole new program.

Why a balanced week is hard to juggle

Most people who train already do something well - the runners run, the lifters lift. Combining strength training with cardio (moderate, vigorous or peak levels) in the recommended amounts, and fitting it into your schedule can get complicated. Stop juggling your workouts. Tell Compile your plan - it checks it against the guidelines, tells you what to do each day, and adapts when life gets in the way.

FAQ

What counts as a balanced training week?

The CDC/HHS Physical Activity Guidelines suggest 150 minutes of moderate cardio (or 75 vigorous), strength work on 2+ days, and regular mobility work.

Why do vigorous minutes count double?

The guidelines treat 75 vigorous minutes as equivalent to 150 moderate ones, so every vigorous minute counts twice toward the cardio target.

Why is mobility measured in days, not minutes?

ACSM recommends stretching or balance work on 2-3 days a week with no minutes target - frequency matters more than duration.

Do I need an account?

No. The checker runs entirely in your browser and your workout plan is never uploaded. Leaving your email at the end to learn more about the upcoming Compile fitness app is optional.

Tell me more about Compile

The Compile app was created because most apps were designed for either strength or cardio training but not both. Compile understands that it's important to combine different types of training into your workout for optimal fitness. It's an easy to use app that helps you quickly build a custom workout plan combining resistance training, cardio and mobility that works for your schedule. It tracks your plan against recommended health or longevity guidelines and reminds you what workouts are planned each day. It also logs your progress so you know if you're meeting your goals. Compile is launching soon for Apple and Android devices.

Guideline sources: HHS Physical Activity Guidelines for Americans, 2nd edition · CDC activity guidelines · ACSM physical activity guidelines