What Makes a Good Training Week

Too many people measure training success by how tired/fatigued/sore their workouts make them.

They want to feel like they "did something" every training session.

But that's not what defines a good training session or training week.

A good week doesn't leave you wrecked.

It builds momentum. It creates progress. It makes you want to train again next week.

And it keeps you healthy and motivated enough to do so.

5 ingredients of a great week

2-3 high-intensity sessions

These are your hard efforts.

The ones where you push intensity.

That might mean:

• A heavy, high-volume lift day
• A threshold run or bike
• A tough metcon or Hyrox workout

Key rule
You can't go all-out every day. If you're doing it right, 2-3 truly hard sessions are enough.

Low-intensity volume

You need easy days to build your aerobic base, recover from the hard days, and reinforce movement.

• Zone 1/2 cardio
• Low-impact cross-training
• Recovery lifting or mobility sessions

Most people screw this up by going too hard on the easy day and too easy on the hard days.

I can't stress this enough: KEEP YOUR EASY DAYS EASY.

You should feel good and almost like you didn't even do anything that day.

Movement quality work

Sprinkle in 1-2 sessions (or blocks) that focus on improving how you move, not just how much you can lift or how fast you can go.

Could be:

• Tempo lifts
• Single-leg work
• Core and joint stability
• Mobility sessions
• Yoga

It might be boring, but it keeps you in the game long-term.

Progress somewhere

Progress doesn't mean hitting a PR every week.

It might mean:

• Adding 5-10 lbs to a lift
• Running the same distance at a lower heart rate
• Feeling fresher after a similar workload
• Sleeping better or recovering faster

If nothing is trending up after 2-3 weeks, something's off, probably intensity management or nutrition.

Energy left in the tank

You should end the week feeling like you could do more.

Recovery isn't just about foam rolling.

It's about how you structure your training, how well you fuel your body, and how much sleep you get.

A great week builds you up, it doesn't tear you down.

Takeaway

A good week isn't about being sore or exhausted.

It's about stacking consistent, productive sessions that build toward your goals, while ensuring you recover between sessions.

Train hard. Train smart. Recover fully.

Then do it over and over and over.

Capacity Training

Every workout in Capacity Training gets a load score, lifting and cross-training included, and the Load tab shows your Capacity, Fatigue and Freshness. I built it to plan your running and your lifting together, from your goals and the time you have to train.

Run faster. Get stronger. capacitytraining.app

Mike