Add each activity you do in a typical week — no dates needed. This estimates your usual weekly MET-hour dose.
Pick a goal, your preferred activities, and how many days you want to work out. We'll generate a balanced weekly plan that hits your target.
Choose activities you actually enjoy — you're more likely to stick with the plan.
All results are ≥4 METs and count toward your CHALLENGE goal. Select one to add it to the dropdown.
The CHALLENGE trial (NEJM, 2025) randomized 960 stage II–III colon cancer survivors to structured exercise. At 8 years, ~90% of exercisers were alive vs ~83% of controls — roughly 1 death prevented per 14 participants. Only leisure-time aerobic activity was counted. The default 24 MET-hrs/week matches the trial's average achieved dose.
NEJM publication → ·
Plain-language guide → ·
MET-hour explainer →
📈 How to build up to your goal
If you're just starting out, don't try to jump straight to 20–27 MET-hours in week one. The CHALLENGE program used a gradual ramp-up:
🏋️ What about resistance training?
The CHALLENGE trial focused exclusively on aerobic exercise, so resistance training is not counted in this calculator. However, observational data suggest that resistance training may provide additional benefit when combined with aerobic exercise — not as a replacement. If you enjoy strength training, it is likely a worthwhile add-on to your aerobic routine. Read more about aerobic vs resistance training →
MET (Metabolic Equivalent of Task) measures energy use relative to rest. Brisk walking = 4 METs; jogging = 7 METs; running = 12 METs. Multiply the MET value by hours to get MET-hours. Example: 45 min of brisk walking = 4 × 0.75 = 3.0 MET-hours. Hitting 20–27 MET-hours/week matches the CHALLENGE dose. Casual walking (<3 mph, ~3 METs) falls below threshold and is not counted. Learn more →
Stay up to date on exercise and colorectal cancer research
This free tool helps colorectal cancer (CRC) survivors track their weekly exercise dose using MET-hours — the exact metric used in the CHALLENGE trial, the landmark Phase 3 randomized controlled trial published in the New England Journal of Medicine in 2025. The trial demonstrated that structured aerobic exercise after stage II and III colon cancer treatment significantly improved disease-free and overall survival.
The CHALLENGE trial (Colon Health and Life-Long Exercise Change) prescribed 20–27 MET-hours of aerobic exercise per week for colorectal cancer survivors. Participants who reached this target had approximately a 7% absolute improvement in overall survival at 8 years, with roughly 1 death prevented per 14 participants who adhered to the program. The trial enrolled 960 patients with high-risk stage II or stage III colon cancer who had completed adjuvant chemotherapy.
MET (Metabolic Equivalent of Task) hours combine exercise intensity with duration. To calculate MET-hours, multiply the MET value of an activity by the number of hours performed. For example, brisk walking (4 METs) for 45 minutes equals 3.0 MET-hours. The CHALLENGE protocol counted only leisure-time aerobic activities at or above 4 METs, performed in bouts of at least 10 minutes. Common qualifying activities include brisk walking, jogging, running, cycling, lap swimming, and tennis.
The CHALLENGE trial enrolled colon cancer patients specifically, but observational data — including findings from the EXERT trial and multiple cohort studies — suggest that similar exercise benefits likely extend to rectal cancer survivors. This calculator applies the same MET-hour framework and is used by both colon and rectal cancer survivors. Always discuss your exercise plan with your oncologist.
Physical activity after colorectal cancer diagnosis has been associated with reduced recurrence risk and improved survival in multiple observational studies across cohorts including CALGB 89803, NCCTG N9741, and the Nurses' Health Study. The CHALLENGE trial provided the first Phase 3 randomized evidence confirming a causal relationship between structured exercise and improved outcomes. Survivors interested in learning more about the evidence can read the Colorectal Cancer Survivor Guide's plain-language summary of the CHALLENGE trial findings.
No data leaves your device — logs are saved in your browser only and never tracked.
Not medical advice. Always consult your oncology team before starting an exercise program.
Built for the Colorectal Cancer Survivor Guide