How should an off-week look like?

1

I train five times a week, almost always at low intensity (more details here).
I do an off-week every third or fourth week.
how should my off-weeks look like?
lower volume or intensity?
less milage/time per workout or adding another rest day?

some background:
I’m 50yo (almost), and have been training for about two years.
I train for general fitness and health, not real performance/competition goals.

2

Typically you would want to reduce both, volume and intensity.
Looking at your linked post and the information given from you, i would mostly reduce volume (especially shorten the 4-5h ride on the weekend) and throw out/switch a run at the beginning of the week for some easy work, e.g. a recovery ride.
If you do intesity 1x/week i would keep this in and maybe reduce the duration of the intensity part if you feel you need it.

2 Likes
3

Sounds like a good plan!
Modify slightly if ‘feel’ requests that.

4

thanks for the advice! seems pretty sensible