As a sport that requires training across multiple modalities, doubling up on sessions allowed me to optimize my training distribution. Since then, I've continued to use this training model whenever possible to be more efficient on my high-volume training days, allowing my body to take a true day off when needed.

Why Bi-Daily Workouts?

Bi-daily workouts offer a unique approach to training that can help you maximize your potential and achieve your fitness goals faster. By strategically incorporating two training sessions into your day, you can optimize your workout load, performance, recovery, and overall well-being.

The Benefits of Bi-Daily Workouts:

• Increased Frequency: bi-daily workouts allow you to train two times per day, which can lead to faster progress and improvements in strength, endurance, and overall fitness.

• Optimized Recovery: by spreading your training sessions throughout the day, you give your body more time to recover between workouts, reducing the risk of overtraining and injury.

• Enhanced Adaptation: training twice a day exposes your body to different stimuli, promoting greater adaptation and performance gains over time.

• Time Efficiency: with bi-daily workouts, you can split your training sessions into shorter, more focused sessions, making it easier to fit exercise into a busy schedule.

Pros and Cons of Bi-Daily Workouts:

Pros:

• Greater training frequency

• Improved recovery and adaptation

• Flexibility in scheduling

• Enhanced time efficiency

Cons:

• Potential for increased fatigue

• Requires careful planning and monitoring

• May not be suitable for beginners or those with limited time availability 

How to Implement Bi-Daily Workouts?

• Set Clear Goals: determine your specific fitness goals and how bi-daily workouts can help you achieve them.

• Plan Your Schedule: create a structured training schedule that includes two workout sessions per day, making sure to prioritize recovery and rest days.

• Listen to Your Body: pay attention to signs of fatigue, overtraining, or burnout, and adjust your training volume and intensity accordingly.

• Stay Consistent: consistency is key to seeing results with bi-daily workouts. Stick to your schedule and make exercise a non-negotiable part of your daily routine.

Remember, it's not MANDATORY:

It's important to note that bi-daily workouts are not mandatory for progress, and there's absolutely no need to add stress to an already busy life. However, knowing that you don't have to be an elite athlete to incorporate them into your routine can be empowering. Sometimes, starting the day with a run and finishing with a resistance training session isn't a bad strategy. As long as you are recovering properly and that you don't go into that red zone of pushing too much and too often, then doubling up your session could be beneficial for you.

If you're ready to take your training to the next level, consider incorporating bi-daily workouts into your routine and experience the benefits firsthand.

Passionately,

Your coaches, at KINAVIA

Written by Maxime Dupont 

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P.S: if you are struggling to find the right balance of those two spectrums and need support on tailoring what you specifically need, have a look at our 1:1 PREMIUM ONLINE COACHING and book a free consultation so we can help you craft the right path for you.