On the first week of your training programme you can adjust the format of your weekly workout schedule to enable you to fit your training programme around your working week and family life.

When making these adjustments there are some rules in place to ensure that the effectiveness of the programme is not compromised and the risk of overtraining is kept low. These rules are:

• No 2 workouts of the same sport on the same day
• No extensive aerobic bike and extensive aerobic run workouts on the same day
• No more than 2 intensive aerobic or interval workouts on the same day
• Strength and Conditioning workouts should be separated by at least 48 hours.

This is for you to make your own notes about a particular workout. Simply click the "note" icon to view, edit and save your workout notes.