Toggling between rows of data


I’m trying to make a personal app (one user), an app to track my workouts (weights, sets, reps, rest, etc) whilst at the gym. I want to create a page where I can toggle between different weeks, updating the inline list below with the data from that corresponding row (matching the week in the choice element)

However I’m unsure how to toggle between rows, and i cant find a solution in options / visiblity, any advice on working with or conditionally formatting/displaying a master sheet of data like this (30 rows x 180 columns)?