Training effectiveness is not just a matter of how much you train, but how intelligently your training volume, frequency, and intensity (VFI) are distributed within the time you have available. The MyFitCoach app uses advanced algorithms to build your training plan based on these core principles — while respecting your real-life constraints.
In this article, you’ll learn:
What it means when your plan reaches the time limit
Why that can impact your training volume and structure
How to adjust your training settings in the app for better results
Why even short sessions can be effective when programmed smartly
How to evolve your plan as your fitness journey progresses
Understanding Time Constraints in Training
When your MyFitCoach plan hits a "time limit," it means the app’s AI recognizes that more volume, variety, or exercise complexity would be beneficial for your goal — but your specified time or weekly availability doesn’t allow it.
Let’s break this down:
Volume refers to the total number of effective sets and reps per muscle group per week.
Frequency means how often a muscle is trained (e.g., twice per week).
Intensity refers to the effort level (e.g., proximity to failure or % of 1RM).
When you restrict either duration per workout (e.g., 30 minutes) or number of training days (e.g., 2x/week), MyFitCoach must prioritize efficiency for essential compound movements and time-efficient programming strategies
But this also means: less total volume, fewer isolation exercises, and potentially slower progression, especially for advanced users.
How to Optimize Your Plan Inside the App
Option 1: Increase Workout Duration
If your current sessions feel “too light” or “too short,” consider extending your workout duration by 10–15 minutes.
How:
Go to Training tab > Training > Training Profile > Workout Duration and select a longer time.
Effect:
More room for accessory work
Better muscle group targeting
Improved hypertrophy & strength programming
Option 2: Increase Weekly Training Frequency
Another powerful lever is the number of days per week you train. Even moving from 2 to 3 days or more opens up smarter splits and better fatigue management.
How:
Go to Training tab > Training > Training Profile > Workout Schedule and adjust the number of sessions.
Effect:
Allows for push/pull or upper/lower splits
Higher training frequency per muscle
Better distribution of volume and recovery
Option 3: Accept a Minimalist but Smart Approach
If you can’t train more often or longer, no worries.
MyFitCoach intelligently compresses your training into the most effective movements for your time budget.
This includes:
Prioritizing compound lifts
Adaptive progression to ensure stimulus even with minimal volume
This approach is great for beginners, busy professionals, or maintenance phases.
When Should You Consider Expanding Your Training Time?
Ask yourself:
Am I plateauing despite consistency?
Do I feel fully recovered after every session — with energy to spare?
Are specific muscle groups undertrained (e.g., arms, hamstrings, calves)?
These may be signs that you’re ready to progress into a longer or more frequent routine.
Example:
If you currently train 3x/week for 30 minutes and feel limited, upgrading to 4x/week at 45 minutes can dramatically enhance your program — and MyFitCoach will automatically adjust your plan accordingly.
Your Time, Your Plan, Scientifically Optimized
Your MyFitCoach plan is designed to flexibly adapt to your lifestyle and goals, no matter how much time you have available. For general fitness or weight loss, training 2–3 times per week for 30–60 minutes is ideal. If your focus is on toning or muscle growth, aim for 3–5 sessions per week, each lasting 45–60 minutes. For advanced muscle building, 5–6 sessions per week of 60+ minutes deliver the best results.
Remember: as your schedule or fitness level changes, your training plan should evolve with it.
While these recommendations are based on well-established scientific principles, they’re not a rigid rulebook. There’s no absolute right or wrong — the best training plan is one that fits your life, your schedule, and your energy levels. After all, even the most effective program won’t work if it’s not sustainable long-term.
Still unsure what's best for you?
Write to us at support@myfitcoach.de – we’re happy to take a look at your setup and recommend the best adjustments.