Hello mate, and thank you for your question. The values you put in the AQ column depends on how many greens you want to invest in your player and how much you want to develop him. Start bu putting 140 in each cell in the AQ column. That will provide you with an outcome in the grey and yellow fields letting you know what your player will look like. Change according to your preferences.
Once your satisfied with the outcome and overall quality press the "COMPARE" button at the right hand side. After that, change the order of the drills and change the AQ as you desire. The calculator will automatically compare your initial training regime with the current one. The comparison will be shown in the radar chart. It will also provide you with information with regards to which training regime is more efficient, which of the regimes will increase the relevant (white) skills most and which of the regimes will increase the overall quality of your player most. If you prefer the former training regime to the latter, just press the "RE-USE"-button at the right hand side and it'll automatically reset your training regime.
I've attached an example just to show you what I mean. In the pic, you can see two different training regimes, one at the left hand side and the initial regime at the right hand side under the radar chart. The outcome of each session provides different results. While the initial training session creates a more balanced GK, the new session will create a GK with much higher skills with regards to aerial reach, reflexes and agility. But it'll be at the cost of his throwing, kicking and punching ability. In addition to that, the new session will be 12,8 % less efficient than the initial session and the the white skills will be 1,5 percentage points lower. On the other hand, your GK will be 4,6 XP stronger with regards to overall quality. So again, it depends on what type of player you want to create (drill order and AQ values) and how much you're willing invest in him in terms of greens (AQ values).
Play around with the calculator and get back to me if there's something that's still unclear to you.