Hamstring strain - what to do?

Hi all

I’ve picked up a hamstring injury over the weekend (strain near to knee - pain on about 70% extension).

Wondering if anyone has any experience of this injury and what to expect?

My desire is to continue training. I’m currently in a high volume build plan. This has 3 intense workouts per week. During my first VO2 max session of the week yesterday, the pain seemed to decrease as the workout went on. But off the bike it’s more painful.

Obviously would be ideal if I can carry on training and the injury sorts itself out but this is probably wishful thinking therefore if anyones dealt with this before I’d like to that experiences and what to expect.

I’m 37 yo male.