# Maintain fitness tips

**URL:** <https://www.trainerroad.com/forum/t/maintain-fitness-tips/85293>\
**Category:** Training\
**Created:** [July 13, 2023, 3:32am UTC](https://www.trainerroad.com/forum/t/maintain-fitness-tips/85293 "2023-07-13T03:32:23Z")\
**Posts on this page:** 3\
**Page:** 1

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**Author:** ![Ddtoco](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/ddtoco/32/72433_2.png) [@Ddtoco](https://www.trainerroad.com/forum/u/Ddtoco)\
**Post date:** [July 13, 2023, 3:32am UTC](https://www.trainerroad.com/forum/t/maintain-fitness-tips/85293/1 "2023-07-13T03:32:23Z")

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Hi! I’ve been structured training for 3 years and was able to reach 4 w/kg FTP (from nothing) and I do 500-650 tss/week, but I also study and work, so I don’t have too much more free time. I got “bored” now, I don’t want to keep with this and I would like more time to enjoy other hobbies, but I don’t want to loose too much (or none) fitness because I still want to enjoy outside rides (100-150km) and mtb with out suffering. I wouldn’t mind do some indoor training or intervals but not that much as I do now.

Can a low volume maintenance plan achieve this? Or maybe some high intensity intervals + outside fondo + mtb fun? Any ideas?

Thanks

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**Author:** ![NoonPower](https://avatars.discourse-cdn.com/v4/letter/n/c4cdca/32.png) [@NoonPower](https://www.trainerroad.com/forum/u/NoonPower)\
**Post date:** [July 13, 2023, 5:58am UTC](https://www.trainerroad.com/forum/t/maintain-fitness-tips/85293/2 "2023-07-13T05:58:56Z")

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Jesse Coyle has a nice video on cycling fitness: [Maintaining Cycling Fitness is Easy - YouTube](https://youtu.be/EtMtMxpMuV8)

My take-aways:

- reduce volume, but keep intensity
- volume can be reduced 30-50%
- spread workouts evenly over the week
- example 3.5H week:
  - TUE: 6x5m @ 100% = 90 mins
  - FRI: 9x30s MAX = 120 mins

- no need for progressing, you’re maintaining. so it’s okay to just do same workout week after week.
- no idea how long this will work though. I reckon it’s in the order of weeks, not months.

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**Author:** ![svens](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/svens/32/118037_2.png) [@svens](https://www.trainerroad.com/forum/u/svens)\
**Post date:** [July 13, 2023, 6:39am UTC](https://www.trainerroad.com/forum/t/maintain-fitness-tips/85293/3 "2023-07-13T06:39:56Z")

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TR has number of [maintenance plans](https://www.trainerroad.com/app/cycling/plans/category/23-enthusiast).