Free tool · PCOS
PCOS Week Planner
Tap your days. See your minutes against the guideline and where your period lands. Copy the week and go.
150
minutes a week is the guideline minimum
2
strength days, never back to back
250
minutes a week points to modest weight loss
Days I can train
Walk length
Strength session
Tap a day to change it. Tap the drop under a day to mark where your period starts.
tick marks 150
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Sources
- Recommendations from the 2023 international guideline for the assessment and management of PCOS
- Endocrine Society: Polyendocrine Metabolic Ovarian Syndrome, a new name for PCOS (2026)
General information, not medical advice. Your doctor decides about medicine and your targets. Everything you enter stays in your browser.
FAQ
Frequently asked questions
How much exercise do I need with PCOS?
The 2023 international PCOS guideline suggests at least 150 minutes a week of moderate activity, or 75 minutes of vigorous activity, plus muscle-strengthening on 2 non-consecutive days. For modest weight loss it points towards about 250 minutes a week. The ring above counts walking and strength minutes against these marks.
Why can't I do strength training on two days in a row?
The guideline asks for strength work on non-consecutive days, which gives the muscles a day to recover. The planner checks this for you, including Sunday to Monday, because the week repeats.
Should I train on period day 1 and 2?
It depends on how you feel. Some women are fine, others have cramps and low energy. Marking your period days shows whether a hard session lands on them, and one tap turns it into a gentle day. Gentle days are not counted towards the 150 minutes.
Why does the scale jump around my period?
Our coaches often see the scale read 0.5 to 1 kg higher around period day 1 and 2. That is water, and it settles within days. Judge your progress by the trend over weeks, not one morning's number.