Feedback on Splitting Full‑Body Strength Work Across Four Days to Fit With TR

1

Hey all — looking for some advice on how to structure strength training alongside my TrainerRoad plan.

I’m trying to consistently get in two full‑body strength sessions per work week. I use Volt Athletics, and each session is usually about 1 hour. The problem is that on work days I typically don’t have time to do both a full TR interval workout and a full 1‑hour strength session on the same day.

To make it all fit, I’m considering splitting each full‑body strength session into two parts and spreading them across four days. The idea is:

  • Monday: Upper body + core

  • Tuesday: TR intervals in the morning, legs in the evening

  • Wednesday: Upper body + core

  • Thursday: TR intervals in the morning, legs in the evening

Weekends are reserved for longer outdoor rides (Road or MTB) plus one TR endurance session.

My questions for the group:

  • Does splitting the strength sessions like this still give most of the benefit of two full‑body sessions?

  • Any concerns about doing leg strength work on the same day as intervals (but separated morning/evening)?

Trying to keep both cycling performance and general strength moving forward without overloading myself or compromising recovery.

Thanks for any thoughts or experience you can share.

2

FWIW, I’m on a similar schedule to you. I’m in my late 50s so I take strength training as seriously as my cycling, and I enjoy strength training almost as much as riding.

I try to follow the “make hard days hard, easy days easy” rule. I would usually do 2 intense TR interval sessions per week followed by legs gym session on the same day, a TR endurance session mid week, and longer outside endurance ride on weekends, then legs again after that ride if I’m up for it.

I only have time for about 30min in the gym so I have separate days for upper body and core which I do on those less intense days.

I don’t know if this is optimal, but it works for me with my busy work schedule and gives me what I need while enjoying both activities.

3

Also in my 50s and I have a somewhat similar routine. My hard interval day is Tuesday and Saturday is usually a hard group ride or at least a longer ride. So I try to do my strength work on those days.

I usually do a full body routine 20-40 minutes depending on how I’m feeling. I focus more on legs and do minimal upper body.