Sounds like a solid project. Let’s start by pulling out the key variables: how many days a week you’re willing to train, how many sessions per day, the intensity level for each (hard, moderate, light), and the total volume you’re aiming for. Then we can slot in recovery days or lighter blocks where the body can rebuild. Once you give me those numbers, we’ll tweak the ratios until the system runs smoothly.

You’ve got a solid framework. Let’s break it down into weekly units. • Monday – hard (3), moderate (2) • Tuesday – hard (3), moderate (2) • Wednesday – hard (3), moderate (2) • Thursday – hard (3), moderate (2) • Friday – hard (3), moderate (2) Total hard = 15, moderate = 10 That’s 25 units of work. To hit 15 volume units you need a different scale. Use a “unit” that’s the sum of hard and moderate, then assign weight to each type. If you treat hard as 1.5 units and moderate as 1 unit, each day gives 3 + 2 = 5 units. 5 days gives 25 units; we need 15, so scale down: hard = 0.9, moderate = 0.6. Then each day is 3*0.9 + 2*0.6 = 4.5 units. 5 days gives 22.5; still over. Reduce to 4 hard days and 1 moderate‑only day: 4*(3*0.9 + 2*0.6) + 1*(2*0.6) = 17.4; close enough. Add the weekend light session as 0.5 units to push to 18 units. Now schedule recovery: use the weekend or a mid‑week off if you feel tight. Keep the light session short—30‑45 minutes at low intensity. That keeps momentum without overloading. Adjust the hard–moderate split if you notice fatigue: shift one hard day to moderate or insert a “down‑load” 10‑minute cooldown at the end. That’s the system. Ready to test?