How to calculate how much time you have for training
When you start a new training phase, one of the first decisions you have to make is how much time you can really dedicate to training each week. We're not talking about a dream scenario or an ideal number of hours, but about the real time you can dedicate to your preparation.
To calculate it, start with the total time in a week – 168 hours. Then subtract the hours you spend on sleep, work, family time, personal hygiene, shopping, vacations, social life, commuting, and everything else. The rest is the time that can be used for training.
Depending on your priorities, you might consider rescheduling some of these commitments to free up some more time for sports. Well-planned time is half the battle!
Remaining training time:
Workout time calculator
When calculating how much time you can realistically dedicate to training each week, it's important to consider a few key factors to make your calculation more accurate. Here are some of the most important things that will help you optimize your training time:
1. Prioritize sleep
Sleep comes first, and for good reason. It's the last thing you want to deprive yourself of when you're looking to squeeze in extra hours during the week. Aim for at least 7 hours of sleep per night to aid recovery and enhance your workout performance.
2. Workouts take longer than they seem
It’s not just about the hours of active training. Add to that the preparation of equipment, changing clothes, showering, preparing food, stretching, and eating. A 90-minute session on the bike can easily turn into 2.5–3 hours of total time. So add at least 10–15% of reserve to your planned training time.
3. Everything takes longer than you expect.
Life is unpredictable. There will always be something urgent that will require your attention. Set aside about 10% as a buffer for such unforeseen situations. If you don't need to use it - great, you'll have time for family or some rest.
4. Food preparation and consumption
Don't forget to factor in time for shopping, cooking, and cleaning. Proper nutrition is critical for your energy and recovery, so these hours should be included in your weekly schedule as well.
5. Personal and family time
Everyone has commitments that cannot be rearranged – time with loved ones, family tasks, social events, household chores. These too need to be taken into account so that there is no feeling of a constant race against time.
6. Recovery and rest
Effective training goes hand in hand with adequate recovery. To avoid burnout or injury, plan regular rest periods. This is what makes training sustainable and effective in the long run.
7. Communication is the key
Even if it's not directly related to time allocation, clear communication is just as important. If you have family or a partner, share with them what your plans are and why you've made the choices you have. When your loved ones understand your commitments, it reduces stress and increases support at home.
By taking all of these factors into account, you can get a realistic picture of your schedule and lifestyle. This will help you determine how much time you actually have for training. It's important to factor these elements into your planning to create a balanced and realistic training program—one that fits your rhythm, goals, and personal life without compromising your sense of balance and enjoyment of the process.
For a more detailed time allocation, you can use the online table at Google Spreadsheet or download the file to Excel(.xlsx) format.