How Much Training Can You Skip Without Losing Fitness? (The Science of Minimum Effective Dose)

In this episode of the MicroCast, Zoë and TJ dive deep into a fascinating study that reveals the minimum effective dose of training needed to maintain endurance and strength. Spoiler: You might be doing way more than necessary. 💡 We cover: ✅ The real impact of missing workouts (it's not as bad as you think!) ✅ How long it actually takes to lose fitness (hint: longer than your anxiety says) ✅ The importance of frequency, volume, and intensity—and which one matters most ✅ Why endurance athletes panic-train after races and how to avoid it ✅ The secret to maintaining performance with just two runs per week ✅ How strength training fits into the equation (and how much you really need to do) ⏳ Key takeaways: ✔️ You don’t need to train at max volume year-round to stay fit ✔️ Resting doesn’t make you instantly out of shape—losing fitness is a much slower process ✔️ Prioritizing intensity over sheer mileage can keep you performing at a high level ✔️ Strategic recovery is essential, and sometimes doing less is the best way to improve 🔥 Plus: Hot takes on the price of fueling, a plea for more Hot or Not topics, and why cardiac drift might not mean what you think it does. 🎧 Listen now, and take a deep breath—skipping a workout won’t ruin your season. 👀 Resources & Links: 📄 Study referenced: Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and Strength Over Time 📩 Send us your 'Hot or Not' ideas: microcosmcoaching@gmail.com 📲 Follow us on Instagram: @microcosmcoaching 🌎 Learn more about coaching: microcosmcoaching.com 🎙️ Love the show? Leave us a review on your favorite podcast platform & share with a friend! 🚀