In the CHALLENGE trial, participants were randomized to either usual care or an exercise-based intervention delivered by a physical activity consultant. Participants in the exercise group showed better disease-free and overall survival, and the authors noted that the magnitude of benefit was comparable to effects reported for some chemotherapy regimens. While the CHALLENGE trial used physical activity consultants to help patients achieve their goals, these types of consultants are not available to everyone. This tool is designed to help patients, clinicians, and caregivers outline an activity plan modeled on the CHALLENGE trial protocol. (Note: This specific tool has not been tested for improving outcomes in CRC patients. This tool does not replicate the individualized coaching used in CHALLENGE.)
Set your starting point
Enter your current weekly activity, your goal, and up to three favorite exercises.
Some colorectal cancer exercise trials used targets around ~24 MET-hours/week
(for example, CHALLENGE). You can choose a lower or higher goal that feels
appropriate for you and your care team.
How to choose a goal
In the CHALLENGE trial, participants in the exercise group averaged approximately
24 MET-hours per week across the intervention period.
However, the program emphasized progressive increases rather than aiming
for this number immediately.
Participants began around 10 MET-hours/week on average and were encouraged to
increase their weekly activity by about 10 MET-hours over time, with support from
physical activity consultants.
You may select a goal that feels reasonable for your current energy, preferences,
and discussions with your clinicians. The number you choose here simply guides
how the 12‑week plan is structured.
Estimate your current total MET-hours per week (it’s okay to approximate).
How to estimate your current activity levels
A MET-hour is a way of describing how much energy an activity uses. For example,
doing a 4-MET activity for 1 hour would count as 4 MET-hours.
To estimate your current weekly total, think about:
Which moderate or vigorous activities you do each week
Approximately how many minutes you spend on each activity
The MET value of each activity (higher MET = higher intensity)
You can use the MET calculator linked below to help estimate your weekly total.
Example: If you do a 4‑MET activity for 30 minutes, 3 times per week:
4 METs × 0.5 hours × 3 sessions = 6 MET‑hours/week.
These will be used to split up your weekly MET-hours into approximate hours per week.
Pick additional activities (based on the Ainsworth Compendium) that are at least moderate intensity (≥ 4 METs).
Use the search box to quickly find your preferred activity. Hold Ctrl/Cmd to select more than one.
We’ll spread your weekly minutes evenly across these days.
This does not change the weekly MET-hour target, but it will change the coaching
messages you see so they better match the kind of plan you want right now.
ℹ️
Your 12-week plan
Your 12-week progression
Watch your weekly activity gently increase by about 2 MET-hours/week until you reach your goal.
How others approach activity
Some structured programs explore regular, moderate-intensity movement across the week, but individual needs, abilities, and preferences vary considerably. This planner is inspired by that
approach, while still leaving room for you and your clinicians to tailor it.
Note for the PDF export: Only activities at approximately 4 METs or higher
and performed for at least 10 minutes at a time are typically counted toward this weekly
total in research protocols. Talk with your care team about what should count for you.
Plan summary
Current level
Goal level
Weeks in plan
12 weeks
Progression rule
+2 MET-hours/week until goal
Workout days/week
Many people find it helpful to share this plan with a caregiver or member of their
health-care team, so you can adjust it together if needed.
Customize which days you exercise each week:
Toggling days will immediately update the schedule below and will be reflected in your
PDF/CSV exports.
If you feel more tired than usual, it can be reasonable to shorten the session,
slow the pace, or split the time into smaller blocks.
If you miss a day, you can simply resume with the next planned day rather than
trying to “make up” everything at once.
If weather, pain, or logistics get in the way of one activity, consider swapping to
another moderate-intensity option from your list instead of skipping entirely.
Enter your goal, current MET-hours, and at least one favorite exercise,
then click “Generate 12-week plan” to see your personalized progression.
Important: This planner is designed for colorectal cancer survivors but
does not replace medical advice. It is not intended to diagnose, treat,
cure, or prevent any disease and should not be used as a stand-alone treatment plan.
Always check with your oncology team or primary care provider before making meaningful
changes to your activity level. If you feel unwell, dizzy, short of breath, or unusually
fatigued, slow down or stop and talk to your care team.