Weight Training and the 80/20 weekly balance

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    Pretty basic question, but when thinking about the 80/20 intensity distribution balance each week, in addition to swimming, biking and running intensities, does weight training have to be included in the formula one way or another, or is weight training just not added to the calculations?

    David Warden


    As usual, really great question.

    It depends on the strength session. Crossfit is going to be something like 70/30 and a “classic” functional strength session will be closer to 75/25.

    In a classic functional strength session, you’ll do something like 3 sets of 20 reps on 60 seconds rest. The “hard” takes 20 seconds and the easy is 60 seconds, which is where you get that 75/25 ratio. That’s close enough to 80/20 that you can just add it to the regimen without messing with the ratios. Our 80/20 free and premium plans all assume this ratio.


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