Just curious what others are doing… How often do you do two-a-days or three-a-days, and how many hours per week do you train?
My impression is that most beginners are doing mostly one session per day, most top amateurs are doing mostly two-a-days, and most top pros are doing mostly three-a-days.
Last season I did Joe Friel’s training plan which starts off with two-a-days and quickly becomes some three-a-days and eventually almost entirely three-a-days. Average training was around 20hrs/week. It was a little tricky to get those three-a-days during the work day but luckily I have a pretty flexible job and supportive partner. I don’t think it would’ve been sustainable indefinitely but a couple months was doable.
I’m planning my own sessions now and finding it’s practical to fit up to 20hrs/week or so into a full week of two-a-days, especially if I combine sets like doing a few VO2max intervals, couple cruise intervals, and then an hour at Z2 or something. Much more than that and I start seem to start looking at extra sessions to shove some more bike hours into. On recovery weeks when the volume drops I’ll have a few days that are just a single session.
I guess what I’m primarily wondering is whether or not all of those three-a-day sessions are becoming necessary even for top amateurs.
During 2019-2022 I trained 14-22 hrs a week at least 6 days per week (one day of recovery with only short swim or very easy bike) and always at least two-a-days, some days 3 trainings (f.e. swim early morning, run during lunch and bike in the afternoon. Or bike-run brick in the afternoon). Ramped up gradually from 8-10 hrs a week in the years before. For me the increase in volume due to very frequent training gave massive gains resulting in KQ in second IM and 70.3 AG win in the lead to Kona '22.
And of the people doing 18+ hours a week how do you handle the fatigue? Ive been doing it for the last 12 months or so and feel like a walking zombie most of the time, when Im not training all I want to do is sit on the couch and or sleep!
Took a couple of days off and wow what’s all this energy I feel!!
Experience - I’ve been doing triathlon for about 10 years so I’ve spent a lot of time working up the volume. Anecdotally, years of adaptation improves your response to fatigue. Genetics also plays some role.
Recovery - Focusing on recovery becomes really critical. I sleep 8+ hours each night and take regular recover weeks.
Intensity - Vast majority of the training is easy. I can run a sub 3 marathon but lots of my runs are still 6:30min/km or so.
I work full time and train right around 20 hours a week and almost never do 3 a days, but I do 2x/day almost every day. One in the morning and one at night usually 75-90 mins each. Just doesn’t fit with work and also making sure your key sessions really count.
Re: handling more than 18 hours… Eat, Sleep, intensity control. If you’re chronically tired, eat more, sleep more, lower the intensity, or reduce your volume…
Yes I noticed that too – the increase in session frequency definitely helps distribute the fatigue and give you a bit to recover for the next session, which increases the quality, as opposed to smashing it together.
This part is really interesting! I see all the time how important going slow is but always find it hard-Im only a 3:20ish mara guy but find it very hard to go slower than 6min on easy days
I used to run or bike before work on week days and swim over my lunch break. The pool is too far away to do a lunch break swim now. So currently just 1 workout a day. If I were training for a long course race I would find a way to go back to two-a-days. I don’t have any races coming up so no need to do that right now.
I hear ya. When you’re used to a pace it can be surprisingly hard to go slow. You do have to train yourself to it a bit. I wouldn’t claim that easy is necessary for everyone but I have been liking it. And of course I do faster paces too, my next most common zone is Z2 work which tends to be in the neighbourhood around 5:00min/km.
But not even a pro could sustain 20+hrs/week of threshold. So intensity is key to managing the fatigue from high volume.
I’ve found this to be the exact opposite. Even keeping the total volume the same 3x just isn’t enough time between and/or not enough sleep.
I do know one very very high level pro who consistently does 3x ~1h workouts everyday. Of course longer now and then but the bread and butter is 3 short intense ones.
I hear there’s a trick to running slow, and I need to figure it out! I haven’t found a comfortbable way to run 6-6:30/km (9-10min/mi @mathematics ) but I agree it would be worthwile.
Just to add to the actual conversation: I average 15-22 hrs/wk and most days are doubles. I’m looking to increase volume into 2025 and anticipate most days will be doubles with an EASY third workout thrown in a couple days a week, likely an easy run once I figure out that easy run pace…
One other tip: treadmills are a great fit for recovery mileage. The machine sets the pace so you can’t go too fast, it’s completely flat and straight, and the soft surface is easier on the joints.
Hey now, don’t be getting all logical in this forum! Being forced to go slow would work too well, it’s much more fun to just “try” to slow down and end up with over-use injuries!
Seriously though, that’s a good point, particularly as we’re getting into the “indoor” season for most of the world.
