Build consistency in 4 weeks

Consistency is mostly about repeatable habits, not perfect weeks.

Week structure

Try this simple pattern:

• 2 quality days
• 2 easy / recovery days
• 1 long session
• 1 optional cross-training day
• 1 full rest day

Rules to keep momentum

1. Start each week with one "non-negotiable" session.
2. Keep easy days truly easy.
3. If fatigue is high, reduce intensity first.
4. Review your trend weekly, not hourly.

Small wins repeated weekly create durable progress.