My Weekly Training Routine
After 20+ weeks of training, I’ve built a consistent routine, balancing apnea, swimming, gym, and stretching (~10h/week). Small adjustments helped me progress without overtraining. My structured plan fits my busy schedule while maintaining steady improvement.
After more than 20 weeks of dedicated training, I’ve been able to extend the time I spend on my sessions. Starting big was difficult, so I began with small adjustments to my initial plan. I introduced apnea sessions and focused on maintaining consistency. Once I built a solid foundation, I started exploring new aspects of dynamic no fins (DNF Puzzles) and integrating additional activities to improve both aerobic and anaerobic strength.
I feel good about where I am with my current training volume and the consistency around it. While work and personal life limit the time I can dedicate to training, my current setup feels optimal—I can train without overloading my nervous system. I’m getting around 6 hours and 30 minutes of sleep each night, with my heart rate variability (HRV) indicating a good recovery level. This balance helps me avoid overtraining while making steady progress. I need around 7 hours and 30 minutes weekly for my training sessions.
My Weekly Training Breakdown
Each week, I dedicate around 7.5 hours to training, including apnea, swimming, gym, and stretching. Here’s a detailed breakdown of my sessions:
| Day | Training Activity | Duration | Focus Area |
|---|---|---|---|
| Monday | Apnea | 1.5h | 30-40min training (Hypoxic) |
| Tuesday | Gym | 45 min | Core, legs, back |
| Stretching | 15 min | ||
| Wednesday | Swimming | 30 min | 1000m |
| Stretching | 15 min | Recovery & flexibility | |
| Thursday | Gym | 45 min | Squats, deadlifts, power |
| Stretching | 15 min | ||
| Friday | Apnea | 1.5h | 30-40min training |
| Saturday | Gym | 45 min | Chest, arms, core |
| Stretching | 15 min | ||
| Sunday | Swimming | 30 min | 1000m |
| Stretching | 15 min |