Balancing training and rest in your week
Fitness doesn't improve during training but during recovery, when your body adapts to the strain. In this guide you schedule hard and easy days, add recovery weeks and learn to notice when the load is too much.
You will need
- A training calendar or app
- A heart rate monitor or a perceived exertion scale
- Your current weekly programme
Steps
Record your current load
Note every workout of the week, its duration and how hard it was on a scale of 1–10. Multiply the duration in minutes by the hardness rating to get a simple load figure.
Avoid hard days in a row
Keep most of it easy
Increase the load moderately
Plan a recovery week
Take the rest of life into account
Watch for signs
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