Training Spreadsheets

This is the Log I use to Plan and Record all my workouts: Erg Training, On the Water Training in various boats with equalised training loads, and Gym Training.

It also generates a Power Profile and graphs of training progress and identifies Power and Heart Rate Zones based on PB2k. Data can be entered by hand, or relatively easily copied, with your mouse, from your Concept2 Utility CSV file or from my Speedcoach spreadsheet or Painsled Graph.

Within the ZIP is an XLSB file. Macros are crucial to its operation. After unzipping, it may take a while to open as it is a large file using many algorithms and storing a lot of informational data. Also your virus protection will take some time to read it. But, be patient, it should be worth the wait. I had to reduce it from a 12 month log because I wanted to add more and more functions despite Excel running out of RAM independently of onboard RAM and refusing to copy and paste more cells. However, within a shorter period, I managed to fit in everything I wanted and fortunately it coincides quite well with my bi-annual race goals. If anyone knows how to transfer it over onto a more robust platform such as Python, please let me know.

2. NK Speedcoach Graph

Nielsen Kellerman’s Speedcoach records on-the-water stroke by stroke data but does not calculate total times in zones and has no inbuilt visualisation. This spreadsheet sorts Speedcoach data into power, heart rate, and work per stroke zones and displays a graph of the workout. It also enables you to easily transfer time in zones and heart rates to the Six Month Training Log when integrating daily on the water workloads with erg workloads. Data needs to be copied with a mouse from a CSV file exported by NK Utility.

4. Gym Routines Spreadsheet

I designed this spreadsheet to create workout routines with weights. It enables you to select interchangeable lifts and exercises for each body part and movement type. However, once I have designed a workout, I enter it into a commercial app named IronGains to use in the gym on my Ipad. IronGains data can be exported to a CSV file and copied into the Six Month Training Log. Unfortunately I have not yet designed algorithms to calculate total gym workload in Jules which would then enable some comparison of its energy expenditure to that on the Erg