Posted this before but seems the time to post it again…
I had been using 2.3 : 0.7,
looks odd but its 16 days ‘on’
then 5 days recovery
Starting on a Monday that is
2 complete weeks on (14 days)
5 days (weekdays Mon-Fri) recovery, two day off Mo-Tue, active recovery session Wed, short VO2max Thur, very easy endurance Fri
2 days on Sat-Sun rolling into the next two weeks as per my starting Mon sentence above.
Was working great from Oct - Feb. Then I decided to go back to 3:1 it didn’t work, coincided with some Dental work that ended up with no sleep for 3 nights, got through training okay, didnt realise that was running me down. By the end of the week I ended up getting a chest infection.
At the same time A event moved from June to Sept so after 2 - 3 weeks I’m starting back as if it is the end of Oct.
Anyway the point of my post is I liked the 16:5 day approach. I’m 48 and 5 days rest a bit sooner than 3 weeks i.e 16 days would be something I reccomend to anyone that building up fatigue quickly be it because of age or a large training load. These SST progression can be very heavy training loads.