One option is to not think of a training week as 7 days. You could rotate between the three intensity workouts on your current two intensity days per week, which would mean in a 3-week period you have done each of those sessions 2 times.
I’m just about to kick-off my base period for the upcoming winter season of ski mountaineering (not racing).
I want to incorporate the following workout types:
GYM ME: ME is my biggest weakness
Z3 intervals: these pushed my speed below AeT a lot (and I need some intensity, otherwise I will gain weight 😉
Hill sprints: I’m an FT guy though, and they are very taxing
Long Z1: I want to keep my two back-to-back long Z1 workouts on the weekend.
Between ME and Z3, I need the maximum number of low intensity days between because ME is causing so much DOMS.
So that would be my first idea:
TUE: GYM ME
WED: Cycling in Z1
FRI: Z3 intervals
SAT: long Z1
SUN: long Z1
Hill sprints still missing.
How do you guys incorporate three intensity workouts in a base week?
Constraint: except on the weekends, I can just incorporate one workout per day
Posted In: General Training Discussion
Similar to what @rich-bindler said, think about spreading it out. The first thing that comes to mind is to alternate ME and Z3 bi-weekly.