Normally will do 3 or 4 days hard then a day off then ride then day off then repeat 3 maybe 4 days again in succession usually Thursday Friday Saturday Sunday will be the block of four big rides depends on work some rides will be longer than others but their all as hard as I can go on that particular day plus gym every day to compliment the fitness no hard and fast rules just depends mostly on work through the winter one day off will be enough to recover two days will be loads enough time if I can't get out I will do a turbo session