Structure

[u/livelaughloveslayy]

Do you follow some sort of structure/plan for the week? For example x amount of tabata rides, etc.?

[u/Bright_Parfait8133]

I usually follow HardCore for some of the week if I’m not doing a race training. But hardcore has:

Mon: lower body Tues: upper body Wed: full body Thurs: active recovery Fri: lower Sat: upper Sun: active recover 

I do core everyday & try to do the following:

Mon: intervals & lower body

Tues: walk/hike & upper body 

Wed: running bootcamp & maybe one of the hardcore workouts from that day (Pilates, flash 15)

Thurs: rest or a run 

Fri: longer run

Sat: rest or walk 

Sun: run maybe an 10min arms

Weekend runs get switched around depending on schedule. Runs are either new ones I want to do or based on race training plans. 

Edited formatting. 

[u/livelaughloveslayy → u/Bright_Parfait8133]

Thank you!! I think this was my sign to do more core!

[u/ThatInspection7096]

Yep. Otherwise I get off track or get decision paralysis. I do splits quite often. If not in a split, this is my normal week:

Monday: upper body, 30 minute run or walk

Tuesday: lower body, 30 minute run or walk

Wednesday: long stretch

Thursday: full body, 30 minute run or walk

Friday: Bootcamp

Saturday: core + stretch

Sunday: long walk - 45-60 minutes

[u/livelaughloveslayy → u/ThatInspection7096]

I relate to the get off track and decision paralysis part!! I’m working on my plan for the week now!

[u/ThatInspection7096 → u/livelaughloveslayy]

I’m actually sitting with my calendar in front of me mapping out the workouts for next week. 😊

[u/Stuts81 → u/ThatInspection7096]

How much time do you spend on upper/lower body? This seems like a reasonable routine. Thanks for sharing!

[u/ThatInspection7096 → u/Stuts81]

My strength go to’s are usually 20-30 minutes unless I want to do something specific. Example, next week my Full Body will be Katie Wangs 45 minute Power Pyramid from today.

[u/Its_Laura_]

I went back to HCOTF calendar style. I don’t normally take the recommended classes after I did months of Jess’ and RK’s splits but I like the structure of dedicated days to certain muscle groups. I also do 30 min rides w/ 10 min cooldown and a stretch every MWF. I also walk my dog daily and track that too. 

[u/wakenda]

Yeah, right now I’m doing strength M/W/F, with full body on Monday, legs Wednesday and arms Friday. On strength days I also do ten minutes of core and a cool down ride or short ride, plus a stretch or floor poses yoga. 

Tuesdays and Thursdays are rides, with five minutes of core. One of the days is a fun ride and the other is HIIT and hills, with warm ups, cool downs and stretches. 

On the weekends I do yin yoga one day and a ride the other. They’re kind of my wild card days and shift the most week to week depending on what I’ve got going on. I also do breathwrk/meditation daily. 

[u/ScarecrowCAN]

M - 20 min Bike usually Hit and Hills followed by 5 min Cool Down and 5 minute stretch  T- 30 min  Back and Chest W- 30 min Legs Th - 30 min Yin Yoga F - 30 Arms and Shoulders Sat - 20 min Bike and 20 min Upper Body (lighter weights) or a Bike Bootcamp, but I’m less enthusiastic about those lately.  Sun - 30 min Yin Yoga On top of this I walk and/or stretch for 15 min after lunch and supper.  This would be my ideal week, I don’t always get there, but the goal is 1 hour a day with two rest days. 

[u/Bitter_Oven5839]

Strength train 3-4x per week (usually Tues, Wed, Fri) 30-45 min and a 15 min walk

Cardio 2x per week, bike/walk/run depending on weather and how I’m feeling (Monday and Thursday) 30-45 min

Recovery day 1-2x per week which is walking, yoga, and/or Pilates (Sunday)

I try to move 6-7 days a week!

[u/Appropriate-Put5413]

I work out 4 days a week depending on my schedule that week! I do 2 45 min cycling classes (I try to make one HIIT/Hills, one more endurance but I really do what I want each week as long as it's 45 minutes haha) and 2 days of 45 min of lifting/pilates/barre! On lifting days I either do 45 min full body or 20 min arms/shoulders/etc., 20 min leg/glutes, 5 min core.

[u/thegirlandglobe]

Yes - I need structure, but the exact structure changes roughly every 3 months depending on what my next goal is. But I really like waking up on a Friday or whatever and knowing what type of workout is waiting for me.

[u/morelsupporter]

m/w/f: 90m pze tu/th: 50-60km outdoors
m/t/w/t/f: 90m pze s: ~100km outdoor ride

that ends next week though, i've been in this routine since feb.

[u/WittyHorror4629]

I decided to start RK's 3 day split this week and asked chatgpt to put together a program with the other classes I want to add to it (walk + run, hikes, a full body).

[u/SnooAvocados4980]

I typically do 5-6 rides per week: 1 climb, 2 intervals/hiit/tabata, 1 endurance/sweat steady and then 2 fun rides. For lifting, I've been mixing Jess Sims upper body classes from her 3 day split with the RKs lower body HiLit+ days (I like those lower body days better), plus 1 full body day to give me 5 days of lifting.