When it comes to endurance training, most athletes fall into one of two camps: those who feel they need to train like pros and those who cram endless miles into their week with diminishing returns. But what if there was a smarter, more efficient way to get the volume you need without burning out? Enter Intermittent Volume—a strategy designed to balance life, training, and performance.
Why Traditional Approaches Fall Short
The most common mistake athletes make is assuming that high-volume training, week in and week out, is the only way to prepare for endurance races. But let’s face it: we aren’t pros with unlimited time, resources, or recovery capacity. Pro-level training, like riding five hours daily in Zone 1, is insanely tough and not sustainable for most of us.
In fact, repeating high-volume weekends without sufficient recovery often leads to fatigue, lower weekday quality, and a training plan that looks great on paper but doesn’t work in real life. So, how do we break this cycle? By focusing on intermittent volume.
In fact, repeating high-volume weekends without sufficient recovery often leads to fatigue, lower weekday quality, and a training plan that looks great on paper but doesn’t work in real life. So, how do we break this cycle? By focusing on intermittent volume.
What Is Intermittent Volume?
Intermittent Volume is a targeted approach to integrating occasional high-volume sessions into your training plan without sacrificing the quality of your weekly workouts. Think of it as a barbell strategy:
- On one end, you have shorter, high-quality workouts during the week. These sessions build speed, power, and intensity while giving you ample time for recovery.
- On the other end, you sprinkle in occasional long, low-intensity sessions to build endurance and mental resilience.
How to Implement Intermittent Volume
Ready to give it a try? Here are three progressive ways to integrate this strategy into your training plan:
- Start Simple
- Begin with one long session per month. If your typical week involves 8–10 hours of training, combine your usual weekend workouts into a single 4-hour ride or run. Keep it low-intensity, focus on nutrition, and enjoy the challenge.
- Build Gradually
- In subsequent months, add complexity. For example, try two back-to-back 3-hour days one weekend. The added volume introduces fatigue but keeps it manageable, so your weekday quality doesn’t suffer.
- Advance Strategically
- As you approach race season, ramp up by alternating long weekends with high-quality weeks. By balancing effort and recovery, you’ll be well-prepared to go the distance.
Why It Works
Intermittent Volume not only enhances your physical endurance but also builds psychological and logistical readiness for race day. It:
- Prepares You Mentally: Long sessions teach you to handle boredom, focus on nutrition, and stay resilient during challenges.
- Optimizes Recovery: With fewer long sessions, you can maintain the intensity of your weekday workouts.
- Fits Your Life: One long session a month is easier to manage with work, family, and other commitments.
Make It Fun
One key to success is keeping these long sessions enjoyable. Coach Patrick suggests “bribing yourself” with little rewards—whether it’s a favorite snack like Swedish Fish, a sip of soda during a ride, or a mini-break to stretch. These tricks keep motivation high and make the process something you look forward to.
The Bottom Line
Intermittent Volume is a powerful tool for endurance athletes who want to train smarter, not harder. By combining high-quality weekday sessions with targeted long efforts, you can achieve race-day fitness while avoiding burnout. Start small, build progressively, and keep it fun—because your best performance happens when you’re engaged, rested, and ready.
Are you ready to embrace smarter training? Join the conversation and let’s build your best season yet!
