Free tool
Printable workout tracker: a 7 or 30-day calendar
Choose a start date and create a record of your own commitments, with room for rest and pauses.
No account or server upload. Dates and check-ins stay in this page and reset when you reload. Use Print or Save as PDF to keep a copy. Analytics does not receive the date or marked days.
Decide what one check-in represents
Choose a consistent unit before starting: a logged activity, a personal commitment completed or another measure you already use. A check-in records that agreement, not a universal amount of exercise.
You do not need to mark every day. Blank days can be planned rest. The calendar does not calculate calories, points or a recommended workout frequency.
Keep a copy of your tracker
Check-ins remain on the open page and reset when you reload or close it. They are not stored in an account or synchronized with Rally.
After generating the calendar, choose Print tracker. Your browser may offer a printer or Save as PDF. You can also print a blank calendar and fill it in on paper.
A weekly example
Someone already has a Monday, Wednesday and Friday commitment. They can mark those dates and leave other days blank, then review what happened without turning changed plans into a debt.
For 30 days, keep the same definition and review the agreement on days 7, 14, 21 and 30. The tool assumes neither daily exercise nor a perfect streak.
Move from a personal record to a group
Share only the information you want others to see. To view friends’ activity in Rally, each person uses the app and its group features; this sheet does not import or export workouts.