Very Low Volume - How Would You Organise Your Time

Background - long history of both strength and endurance training. Last few years triathlons of various lengths up to some 70.3, half marathon PB of 1:39. Peak FTP of 275 @ 190lb. Deadlift of 170kg. These numbers are from last year I am not there now. So nothing spectacular - but for me decent generalist fitness. I have currently just been doing whatever I feel. I had epstein barr and bad covid consecutively last year which threw me completely off and led to a full reassessment of how I train. I was doing WAY too much.

With 2 kids, ages 2 and 3 I have very little time for training - like about 4 hours a week. I am 100% not looking for hacks to find more time. I am happy with the time I have, just want to maximise it. I appreciate I could get up at 5am but I don’t want to.

I like to run AND bike. I don’t have huge aspirations of speed and performance, but want to enjoy my traning and feel fit. I quite like a little structure as it helps guide my time. I currently do strength 2/3 times a week and have about 4 further hours free. In terms of goals I might like to run a reasonable 10k next year. No events for biking but I LIKE doing it!

What would you do? I was thinking alternating weeks of 2 runs/1 bike, 2 bikes/1 run. This given me 5 days of training with my strength included. Not really sure where to place the intensity.

1 Like

If I had 4 hours I would…

1 hour ride
30 min run
1 hour ride
30 min run
Rest day
60 min run
Rest day

I wouldn’t worry about intensity outside of some strides, tempo & fartlek runs. Consistency should be the priority with such little volume. Mountain bike with more demands for steeper climbs can simulate intervals if you have access to trails.

As you get near your 10k I would cut biking and prioritize the run. Maybe a ride for recovery at most.

Good luck!

1 Like

Put your kids in a bike trailer or a running stroller. Now you can ride and run as much as you want.

1 Like