Templates
The Ramadan week
A weekly schedule for Ramadan: focused work in the morning, a short rest in the afternoon, light training before iftar and evenings for family and prayer. Times here are examples, so move them to fit prayer times where you live.
Mon
- Deep work09:00–12:00
- Meetings12:30–14:30
- Rest15:00–15:30
- Light training17:00–17:30
- Iftar and family18:00–20:00
- Quran and prayer20:30–21:30
Tue
- Deep work09:00–12:00
- Meetings12:30–14:30
- Rest15:00–15:30
- Iftar and family18:00–20:00
- Quran and prayer20:30–21:30
Wed
- Deep work09:00–12:00
- Meetings12:30–14:30
- Rest15:00–15:30
- Light training17:00–17:30
- Iftar and family18:00–20:00
- Quran and prayer20:30–21:30
Thu
- Deep work09:00–12:00
- Meetings12:30–14:30
- Rest15:00–15:30
- Iftar and family18:00–20:00
- Quran and prayer20:30–21:30
Fri
- Deep work09:00–12:00
- Meetings12:30–14:30
- Rest15:00–15:30
- Light training17:00–17:30
- Iftar and family18:00–20:00
- Quran and prayer20:30–21:30
Sat
- Rest15:00–15:30
- Iftar and family18:00–20:00
- Quran and prayer20:30–21:30
Sun
- Rest15:00–15:30
- Iftar and family18:00–20:00
- Quran and prayer20:30–21:30
The week, day by day
- Monday: 09:00 Deep work (3 h), 12:30 Meetings (2 h), 15:00 Rest (30 min), 17:00 Light training (30 min), 18:00 Iftar and family (2 h), 20:30 Quran and prayer (1 h)
- Tuesday: 09:00 Deep work (3 h), 12:30 Meetings (2 h), 15:00 Rest (30 min), 18:00 Iftar and family (2 h), 20:30 Quran and prayer (1 h)
- Wednesday: 09:00 Deep work (3 h), 12:30 Meetings (2 h), 15:00 Rest (30 min), 17:00 Light training (30 min), 18:00 Iftar and family (2 h), 20:30 Quran and prayer (1 h)
- Thursday: 09:00 Deep work (3 h), 12:30 Meetings (2 h), 15:00 Rest (30 min), 18:00 Iftar and family (2 h), 20:30 Quran and prayer (1 h)
- Friday: 09:00 Deep work (3 h), 12:30 Meetings (2 h), 15:00 Rest (30 min), 17:00 Light training (30 min), 18:00 Iftar and family (2 h), 20:30 Quran and prayer (1 h)
- Saturday: 15:00 Rest (30 min), 18:00 Iftar and family (2 h), 20:30 Quran and prayer (1 h)
- Sunday: 15:00 Rest (30 min), 18:00 Iftar and family (2 h), 20:30 Quran and prayer (1 h)
Why it works
- The hardest work comes first, while your energy is still high.
- Light training before iftar keeps it short, and you can eat straight after.
- Rest is in the plan, because the days are long.
Make it yours
- Sunset moves through the month: adjust the times each week.
- Eat well at suhoor and iftar: start with our high-protein recipes.
Use it
Open the week builder, paste the line below and adjust the times to your life:
Questions
When is the best time to train in Ramadan?
Many people train lightly before iftar, or after it once they have eaten. Do what you recover from, and check with a doctor if you have a health condition.
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