How To Train Twice A Day (Effectively)

Training twice a day can sound impressive, but it’s a high-volume approach that requires careful planning and a clear purpose. Before diving into the logistics, the most crucial question to ask yourself is: Do you have a reason to be training twice in one day?

The decision to train twice daily should be determined by your athletic ambitions, goals, experience, and tolerance for volume - not by a belief that you need to do it to be "working hard enough."

If you have established that training twice a day aligns with your goals, here are four essential tips for doing it efficiently and sustainably.

1. Structure Your Day (Time Blocking is Key)

Effective double-day training hinges on meticulous organization and structure. Relying on a simple "to-do" list can lead to tasks taking longer and disrupting your schedule.

• Time Block Everything: Use a calendar (digital or physical) to map out your day by the hour. This includes your work, family time, and crucially, your two training sessions.

• Prioritize and Commit: Blocked-out time provides clarity and minimizes distractions. If you have allocated a specific time for your second session, you are committed to it, even if you haven't finished every single item on your to-do list for the day. This habit gives you power and control over your schedule.

• Plan Ahead: Time block your entire week, or at least the night before, to reduce friction and ensure you can adhere to your plan.

2. Stay Fueled and Hydrated

Training twice requires adequate fueling and hydration to maintain optimal performance and recovery.

• Hydration is Critical: Ensure you are consuming electrolytes and staying hydrated throughout the day, especially after your first session.

• Fuel Your Second Session: A common mistake is assuming your main meal will carry you through. You will need a little extra fuel before your second session. A small snack like a banana, a protein shake, or a similar high-energy source is recommended to ensure you are ready for the second bout of effort.

3. Be Well Prepared (Reduce Friction)

Friction is anything that makes it harder to execute your training session. You need to eliminate as much of this as possible.

• Lay Out Your Gear: The night before, lay out all the clothes, equipment, and accessories you will need for both sessions.

• Pre-Load Your Workout: If you are using an app or equipment like a turbo trainer, pre-load your session so that all you have to do is hit "start."

• Minimize Delays: When you walk in the door after work, aim to change and get straight to your second session. This reduces the chance of procrastination and ensures you can finish and unwind for the evening.

4. Have an Accessible and Adaptable Plan

The best athletes are the most sustainable athletes—and the most realistic about what they can achieve.

• Accessibility is Paramount: Your plan must fit your lifestyle. If a training session requires excessive travel or stops you from getting home to your family, it is not practical or sustainable, and you will become frustrated.

• Be Realistic and Adaptable: If you can't make it to the swimming pool on a Thursday evening, stop trying. Be realistic about your availability and adapt your plan.

• Assess and Adjust: At the end of each week, assess how you are feeling, how your body is responding, and the practicality of your schedule. What works for one person may not work for you. You need to work around your individuality and make sure your plan is realistic and suitable for your abilities on a week-by-week basis.

At the end of the day, it all comes down to planning. Whether you're following one of our training plans or working with our 1:1 coaches , we'll help you structure your two-a-day sessions for maximum results.