Olympiatoppen's training diary is locked behind a login, and there was no good digital training diary with an app, so Famme has created a digital training diary that can be used with an app that is completely free. No more Excel and paper; here you get a light and mobile-friendly diary!
The training diary will systematize your training and give you control over your training routine. This will be the best training app, and it's even free.
A training diary is simply a log where you keep track of what, when, and how you have trained. We have built in training exercises, date, repetitions, weight, and everything you need to document your training.
You log your training digitally and can filter by day, exercise, and more. Whether you train strength, running, or yoga, the training diary is adapted for all training activities.
You can find the training diary here.
How to start using the training diary
- Create an account in Airtable
- Download the Airtable app on your mobile phone
- Make a copy of the diary linked above
- You now have a flexible training diary with grouping and filtering options and full flexibility. Do you want to measure a parameter that is not in the diary? Just create a new column for what you want to measure.
Why should you keep a training diary?
A training diary provides an overview and greater control over the load you put on your body. By logging training time, intensity, and training frequency, you can ensure that the total training volume is large enough, but not too large. This control is also important for us recreational athletes who operate with much lower training volumes. A good training diary allows you to follow your progress, making it easier to figure out how hard you should train and how much you should lift in your next session.
With our training diary, you can look back in time, measure results, and see progress. In addition, it can boost motivation and put training into perspective. By logging your training, you can gain a greater sense of accomplishment and faster progress.
What should a training diary contain?
What you want to document in your training diary can vary depending on the activity.
Here are some parameters that most people benefit from including in a training diary:
- Type of activity. Simply, what kind of training was performed? Running, cycling, squash with a friend, strength training?
- Exercises (for strength training). Which exercises did you do? Note the number of sets, repetitions, and weight load so you can facilitate progression in your training.
- Duration. How long did you train? This applies especially to endurance-demanding activities.
- Intensity. How hard was the session? Was it an easy long-distance run, or were you at high intensity to work on your oxygen uptake? If you want to be even more detailed here, you can note how many minutes you spent at low, medium, and high intensity during the session. If you train with a heart rate monitor, this is often automatically logged in programs like Polar Flow, Garmin Connect, and similar. For people who do serious strength training, it is common to note intensity in terms of RPE or repetitions in reserve for each set and each exercise.
- Feeling. How did you feel during and after the session? Did you have good energy levels?
- Notes, free text field where you can write down other comments
- Distance, speed, heart rate, watts, and step or cadence can be relevant for endurance training
Training equipment
Something that can help with motivation is training equipment. Having something readily available can be much more motivating for a workout. In addition to motivation, you get a more enjoyable training experience and perform even better. Here are some of our tips for good training equipment that can be of great help and motivation! We have also written an article with our best training equipment, which you can read here!
Resistance Bands
Resistance bands are very popular to use in training sessions. Our Resistance Bands are a good choice, as they are very good at activating muscles and creating resistance, which contributes to a good workout. They can be used both before a workout to activate muscles, or alone for a workout without any weights. Our resistance bands come in 3 different strengths: light, medium, and heavy.
You can read about our favorite exercises with resistance bands here!
