How Much Training Can You Skip Without Losing Fitness? (The Science of Minimum Effective Dose)

In this episode of the MicroCast, Zoë and TJ dive deep into a fascinating study that reveals the minimum effective dose of training needed to maintain endurance and strength. Spoiler: You might be doing way more than necessary.

💡 We cover:
✅ The real impact of missing workouts (it's not as bad as you think!)
✅ How long it actually takes to lose fitness (hint: longer than your anxiety says)
✅ The importance of frequency, volume, and intensity—and which one matters most
✅ Why endurance athletes panic-train after races and how to avoid it
✅ The secret to maintaining performance with just two runs per week
✅ How strength training fits into the equation (and how much you really need to do)

⏳ Key takeaways:
✔️ You don’t need to train at max volume year-round to stay fit
✔️ Resting doesn’t make you instantly out of shape—losing fitness is a much slower process
✔️ Prioritizing intensity over sheer mileage can keep you performing at a high level
✔️ Strategic recovery is essential, and sometimes doing less is the best way to improve

🔥 Plus: Hot takes on the price of fueling, a plea for more Hot or Not topics, and why cardiac drift might not mean what you think it does.

🎧 Listen now, and take a deep breath—skipping a workout won’t ruin your season.

👀 Resources & Links:
📄 Study referenced: Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and Strength Over Time
📩 Send us your 'Hot or Not' ideas:[email protected]
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🌎 Learn more about coaching:microcosmcoaching.com

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