Free training diary template
The bilingual weekly template follows the Champions Corner core workflow: programme, four daily time slots, event, exercises, duration, exertion and training feeling. Choose the Excel file with calculations or the printable two-page PDF.
Choose your file
Both files are in Finnish and English. Downloads are direct and do not require an email address or an account.
Enter the week start and the plan for the four Champions Corner time slots. Log the completed event, exercises, duration, exertion and training feeling. The weekly summary updates automatically.
Download the XLSX fileThe two-page A4 template separates the programme from completed training. Every day includes morning, late morning, afternoon and evening slots plus a shared feedback section.
Download the PDF fileWhen you need programmes, completed sessions and training history in one service, explore the Champions Corner web product.
Explore the athlete serviceHow to use the template
A consistent, concise log helps you compare weeks without writing a long description for every session.
Add the programme to morning, late morning, afternoon or evening using the same daily structure as Champions Corner.
Record completed content at event and exercise level. The planned programme and completed training remain side by side for review.
Enter duration, exertion from 0 to 10 and training feeling from 1 to 5. Athlete review, a question for the coach and coach feedback complete the week.
What the fields mean
The template is a logging aid. It does not make coaching or medical decisions for you.
Exertion is your own rating of session effort on the Champions Corner scale: 0 means rest and 10 means maximal effort.
Excel calculates a simple load score by multiplying duration in minutes by the session RPE rating.
Training feeling is a brief self-rating of the completed session. One means poor and five means excellent.
Programme and completed training stay side by side. A comment field, athlete review and coach feedback support shared review.
Excel template features
The XLSX template creates dates from the week start, uses the product's four daily time slots and keeps planned and completed training together. You can inspect the formulas and save the file under your own name.
Twenty-eight rows cover morning, late morning, afternoon and evening for every day of the week.
Duration accepts the product's 0–285 minute range, exertion accepts 0–10 and training feeling accepts 1–5.
Planned and completed counts, total duration, average exertion and feeling, and training load update automatically.
Safe use
Stop exercising if it causes pain. If you are unsure whether training is suitable for you, speak with a coach or healthcare professional.
Questions and answers
Yes. You can download the PDF and XLSX files directly without registering or providing an email address.
RPE here means your own rating of session effort. The template uses the Champions Corner scale from 0 to 10: zero is rest and ten is maximal.
The template multiplies session duration in minutes by your RPE rating. It is a simple tracking measure, not a medical assessment.
Yes. Save your own copy of the XLSX file and adjust text or rows to match your needs.
Download the file that suits you and complete the first entry after your next session.