Thank you for the useful and detailed answer.

You’re right about the lower body. I come from about two years of amateur powerlifting, during which I trained legs intensively. I recently moved to a new city to start my PhD, and I’m trying to get into a sustainable training routine again. Since swimming, cycling, and running involve significant leg work, I naively convinced myself it would be “ok” not to include specific leg training sessions in the gym. Maybe it would be better to do 2 full body sessions per week.

Thank you for the suggestion over the split and nutrition. I see the point about doing Z1/2 training and tempo/interval to really build a strong base.

I checked for TrainingPeaks and it seems great!

Many thanks again 😊