What’s your weekly training schedule look like?

[Iridescence]

I've recently started using the workout app "Hevy" and so far I like it. Has anyone else got this tracker?

 

[phantom13]

I've recently started using the workout app "Hevy" and so far I like it. Has anyone else got this tracker?

I don’t (I’m old school and use a whiteboard in my gym) but plenty I know use it and swear by it. Has like 4.9/5 on the App Store too I think.

How you finding it?

 

[Iridescence]

I don’t (I’m old school and use a whiteboard in my gym) but plenty I know use it and swear by it. Has like 4.9/5 on the App Store too I think.

How you finding it?

I like it. I am still getting the hang of it, but it's very easy to use and if you have programs already, it's simple to just input those in and voilà, you're set!

With any free app, as is to be expected, many features are either disabled or limited to a rudimentary functionality. In this case, if you want to use more than a couple of your own programs, you will need to pay for an upgrade.

I think it would work really well if you had a PT who uses the app as well, and they can tailor a program which they can monitor your prgress, and amend every so often with a new plan.

A friend of mine got me on the app as she joined up with Evidence Based Fitness for one of those eight week challenges, then transferred all of her training programs that they created, onto her app Hevy app once that ended.

I am not so old school that I don't prefer the old paper and pen program. I remember my first program I had back in 2003 that my PT made for me as a 19-year-old. Haha. This is so much better!

 

[phantom13]

I like it. I am still getting the hang of it, but it's very easy to use and if you have programs already, it's simple to just input those in and voilà, you're set!

With any free app, as is to be expected, many features are either disabled or limited to a rudimentary functionality. In this case, if you want to use more than a couple of your own programs, you will need to pay for an upgrade.

I think it would work really well if you had a PT who uses the app as well, and they can tailor a program which they can monitor your prgress, and amend every so often with a new plan.

A friend of mine got me on the app as she joined up with Evidence Based Fitness for one of those eight week challenges, then transferred all of her training programs that they created, onto her app Hevy app once that ended.

I am not so old school that I don't prefer the old paper and pen program. I remember my first program I had back in 2003 that my PT made for me as a 19-year-old. Haha. This is so much better!

Is evidence based fitness the Adam Sullivan one?

 

[Iridescence]

Is evidence based fitness the Adam Sullivan one?

Yes, that's the one.

 

[phantom13]

Yes, that's the one.

Love that guy. How did they find the challenge.

How are you going overall?

 

[the_interloper]

The public holidays have made it tough these two weeks. I try not to train consecutive days, the days rest is much needed. Last week i had to do Mon/Wed/Thurs as was going away Friday morning first thing, got back yesterday, now need to do Tues/Wed/Thurs this week as going away again Fri morn.

As long as I get three sessions in I'm ok so maintaining that, gonna be a grind though.

 

[Iridescence]

Love that guy. How did they find the challenge.

How are you going overall?

She liked it. The app was really good and they sent new programs through every couple of weeks I think.

It wasn't cheap at $97 dollars per week, but it got her back on track and kinda helped me as we go to the gym together once a week and keep track of each other's progress.

It's slow going at my end, weight hasn't changed, but my measurements after one month show that I have very made incremental improvements.

 

[faible]

The Stronglifts app is excellent, the paid version is pretty customisable and I find it way more fully functional than Hevy for what I do. Has a built in rest timer, auto-calculates the plates, automatic progression for weight / time if you set it.

 

[Iridescence]

The Stronglifts app is excellent, the paid version is pretty customisable and I find it way more fully functional than Hevy for what I do. Has a built in rest timer, auto-calculates the plates, automatic progression for weight / time if you set it.

I am happy with Hevy, but if I find I get bored or lose motivation I will look into that one you are using. Hevy is still far better than anything I have done or used previously.

 

[the_interloper]

Mentioned elsewhere on here but I'm solo parenting for a month while the missus is in Ireland visiting family. Few issues with that of course but the gym schedule is an important one. Left my 10 year old son at home while I did my 6am class, luckily no issues. He's got a watch that we can call and text each other on, I leave the phone out and check it etc, thank **** for that!

 

[Piggy Smalls]

View attachment 2299151

I am happy with Hevy, but if I find I get bored or lose motivation I will look into that one you are using. Hevy is still far better than anything I have done or used previously.

I've just started using the free version of Hevy.

By sticking to prescribed rest times and holding myself accountable to every rep and set, it's been really easy to achieve progressive overload. It's also much quicker to complete workouts, which is great as I train at home between getting home from work and cooking dinner/parenting etc.

 

[Kram]

I reckon rest for as long as you need to until you feel ready to go again, whatever that is.

 

[Piggy Smalls]

I reckon rest for as long as you need to until you feel ready to go again, whatever that is.

I've pretty much always done the same, but found that I can start to drift mentally as the session progresses. Since timing my rests I don't really allow myself to break out of that dialled in mindset.

It definitely adds some extra stimulus too. I find myself often using rest/pause to complete my final sets as the rest between sets is kept minimal.

 

[Iridescence]

I'm currently house-sitting for my brother who's away overseas so I can look after his dog. He lives on the other side of town, not close to my local gym, so for the last week or so, hubby and I have just been using random weights my bro had lying around from the Covid days.

There aren't a hell of a lot of weights, so we've just broken down our regular compound exercises into more cardo-based "5 minute challenges" where we'll try to do as many squats, deadlifts etc. with low weights within a five minute window.

It's been a fun break-up of routine, and by changing things up a bit, has brought a fresh dynamic working out to combat what can sometimes turn into the everyday monotony.

In any case, I've maganed to drop 5kg since March! I'm down to 63kg now! I'm not sure how much more I can go, but I am not too bothered. I feel amazing and I can squeeze into a couple of pairs of jeans I haven't been able to in some time!

 

[Glorfindel]

Have decided (foolishly everyone tells me) to do an Ironman (swimming pending - worst case I should be g for a 70.3).
Life has gotten in the way the past couple of weekends but I’ve been surprisingly consistent with the following:
Saturday am - trail run (anywhere up to 15km depending on how I feel and how much the hills kick my arse)
Saturday pm - long (2-4hr) bike ride
Sunday am - kayak/surf ski (a cruisy 45-60 minutes)
Sunday pm - outdoor swim (weather pending)
Monday am - full body strength session
Monday pm - swim if I missed Sunday, outdoor or indoor depending on the weather. Otherwise I’ll go to the skate park for 20min on the way home
Tuesday am - 90-120min bike tide
Tuesday pm - speed running workout followed by basketball
Wednesday am - indoor swim
Wednesday pm - skate on the way home (or just life admin)
Thursday am - 60-90min bike ride finishing at work
Thursday pm - run home (18.5km + any deviations I take)
Friday am - full body strength session
Friday pm - indoor swim

 

[Piggy Smalls]

Have decided (foolishly everyone tells me) to do an Ironman (swimming pending - worst case I should be g for a 70.3).
Life has gotten in the way the past couple of weekends but I’ve been surprisingly consistent with the following:
Saturday am - trail run (anywhere up to 15km depending on how I feel and how much the hills kick my arse)
Saturday pm - long (2-4hr) bike ride
Sunday am - kayak/surf ski (a cruisy 45-60 minutes)
Sunday pm - outdoor swim (weather pending)
Monday am - full body strength session
Monday pm - swim if I missed Sunday, outdoor or indoor depending on the weather. Otherwise I’ll go to the skate park for 20min on the way home
Tuesday am - 90-120min bike tide
Tuesday pm - speed running workout followed by basketball
Wednesday am - indoor swim
Wednesday pm - skate on the way home (or just life admin)
Thursday am - 60-90min bike ride finishing at work
Thursday pm - run home (18.5km + any deviations I take)
Friday am - full body strength session
Friday pm - indoor swim

I love that the trail run gets the coveted Saturday morning slot. I live in the Perth hills and my Saturday trail run/hike is the highlight of my week, every week.

How long are you planning on sticking to the routine? I assume you're eating a lot of calories, getting good quality sleep and drinking a lot of water because I'm 41 and in reasonable shape, and I'd be half dead by Friday

 

[Glorfindel]

I love that the trail run gets the coveted Saturday morning slot. I live in the Perth hills and my Saturday trail run/hike is the highlight of my week, every week.

How long are you planning on sticking to the routine? I assume you're eating a lot of calories, getting good quality sleep and drinking a lot of water because I'm 41 and in reasonable shape, and I'd be half dead by Friday

The trails near me are about a 40km drive whereas everything else is either leave from home or in town (20km away) near work. I was going Thursday night’s but it was a bit of a mission so swapped it to the weekend! (And do my grocery shopping on the way home).

I’ll probably stick with as written til daylight savings end, wind back a bit til it starts again next October with the aim to complete an Ironman in March 2027.
I’m definitely short of calories (I’ve dropped about 6km since about April) and my sleep could definitely be better so at 37 mostly running on caffeine, willpower and not having a family

edit will also add I’m pretty flexible about missing/squishing sessions so I don’t bail on dinners etc
Eg dinner next Thursday after work so the morning will be a brick session. I didn’t make it to the pool last Monday so went Tuesday morning instead then spent some time on the bike before basketball.

 

[estibador]

So I mentioned in the running thread that I'd had a disastrous half marathon attempt a couple of months ago, well I'm using that motivation to make 2026 the year I become a proper runner - culminating in my first marathon in October.

And I don't just want to survive it - I want to be primed. So as of 8 weeks ago I revamped my training schedule to really focus on my running. Signed up to the Runna app, increased my running to 4 days a week, and have been really diligent in my recovery sessions to make sure my 45yo body adapts to the increase in load.

Mon
AM: Weights
PM: Runner specific yoga or pilates (25-30 mins), backwards treadmill jogging (5 mins)

Tues
AM: Weights
PM: Easy run 1

Wed
AM: Weights
PM: Easy run 2

Thurs
PM: Workout run (hill repeats or tempo/threshold run)

Fri
AM: Weights
PM: Runner specific yoga or pilates (25-30 mins), backwards treadmill jogging (5 mins)

Sat
AM: Weights
PM: Runner specific yoga or pilates (25-30 mins), backwards treadmill jogging (5 mins)

Sun
AM: Weekly long run (or race day!)

This Sunday I have my first 'race day' (10.5km trail run event) since starting this program two months ago, so I'll get my first chance to see if it's paying off.

 

[Piggy Smalls]

So I mentioned in the running thread that I'd had a disastrous half marathon attempt a couple of months ago, well I'm using that motivation to make 2026 the year I become a proper runner - culminating in my first marathon in October.

And I don't just want to survive it - I want to be primed. So as of 8 weeks ago I revamped my training schedule to really focus on my running. Signed up to the Runna app, increased my running to 4 days a week, and have been really diligent in my recovery sessions to make sure my 45yo body adapts to the increase in load.

Mon
AM: Weights
PM: Runner specific yoga or pilates (25-30 mins), backwards treadmill jogging (5 mins)

Tues
AM: Weights
PM: Easy run 1

Wed
AM: Weights
PM: Easy run 2

Thurs
PM: Workout run (hill repeats or tempo/threshold run)

Fri
AM: Weights
PM: Runner specific yoga or pilates (25-30 mins), backwards treadmill jogging (5 mins)

Sat
AM: Weights
PM: Runner specific yoga or pilates (25-30 mins), backwards treadmill jogging (5 mins)

Sun
AM: Weekly long run (or race day!)

This Sunday I have my first 'race day' (10.5km trail run event) since starting this program two months ago, so I'll get my first chance to see if it's paying off.

Nice work man. The weekly routine looks solid. Are you in Perth? If so, which trail are you running? I live in the hills around the Armadale area and the trail runs out here are awesome, albeit quite hilly.

 

[estibador]

Nice work man. The weekly routine looks solid. Are you in Perth? If so, which trail are you running? I live in the hills around the Armadale area and the trail runs out here are awesome, albeit quite hilly.

Cheers man. Yep in Perth, my partner and I started doing the Perth Trail Series a year or so ago and now we're trying to compete in as many as we can. It's a good vibe, I really enjoy them, but I've never gone into one feeling properly trained before.

I'll be out your way on Sunday actually, for the first of the summer series out at Wungong regional park. I've done this one once before so hoping for a much better time now I'm a bit more trained. I think I remember there being a bastard of a non-stop hill for a couple of km early on though.

Qi Gong – Perth Trail Series

perthtrailseries.com.au

My partner has just progressed to the blue this series, and I'm hoping to move up to black after another year.

 

[Glorfindel]

Sun
AM: Weekly long run (or race day!)

What’s the plan with tapering/recovering for the races?Iirc the old adage is for every km “raced” you need a day recovery.

My mate did the Melbourne marathon and even 10(ish) days later his warm-up pace spiked him into threshold heart rate lol.

 

[estibador]

What’s the plan with tapering/recovering for the races?Iirc the old adage is for every km “raced” you need a day recovery.

My mate did the Melbourne marathon and even 10(ish) days later his warm-up pace spiked him into threshold heart rate lol.

Well I certainly won't have that luxury with the trail races since they're all spaced 4 weeks apart. But I won't be going balls to the wall in them like I'm planning with the road races I've signed up for next year.

For my half and full mara next year Runna has a 4 week post race recovery plan so I'll probably try that out.

The two lead up races to those (a 10km and 12km respectively) will be in my Runna plan as B races to the main goal races so I'll see what it programs after those. It sounds like it might schedule deload weeks after B races in a plan.

The Runna app takes care of the tapering prior to races - it started my taper for this one two weeks out.

 

[estibador]

What’s the plan with tapering/recovering for the races?Iirc the old adage is for every km “raced” you need a day recovery.

My mate did the Melbourne marathon and even 10(ish) days later his warm-up pace spiked him into threshold heart rate lol.

Forgot to mention the taper plan for the gym side of things.

For the trail series I'll just do a light day on the Friday and take Sat off.

For the serious races I'll schedule a deload week for the first half the week then take a few days off leading in.

I imagine by the time I'm deep into a marathon training block I will have shifted to a maintenance phase in the gym anyway to manage the fatigue levels.

I'll probably try continue the yoga/pilates right up to a couple of days before races since they don't add much fatigue.

 

[Piggy Smalls]

Cheers man. Yep in Perth, my partner and I started doing the Perth Trail Series a year or so ago and now we're trying to compete in as many as we can. It's a good vibe, I really enjoy them, but I've never gone into one feeling properly trained before.

I'll be out your way on Sunday actually, for the first of the summer series out at Wungong regional park. I've done this one once before so hoping for a much better time now I'm a bit more trained. I think I remember there being a bastard of a non-stop hill for a couple of km early on though.

Qi Gong – Perth Trail Series

perthtrailseries.com.au

My partner has just progressed to the blue this series, and I'm hoping to move up to black after another year.

Wungong is beautiful. I've done the gorge hike a few times. There's some nice flat single trail over the top of the southern gorge wall but the treck up there is long and steep. I actually find coming back down just as difficult due to the trail being mainly loose boulders and gravel track.

Good luck on Sunday. Should be a nice day now the first heat of summer has gone away for a bit.