Training Volume: How Much Is Enough to Actually Get Fitter?

Training Volume: How Much Is Enough to Actually Get Fitter?

The science of MRV, MED, and the “sweet spot” for CrossFit® performance.

When chasing elite performance in CrossFit®, more is not always better—but doing less isn’t enough either.

Whether you’re training at Accelerate Strength in Balmain & Rozelle or prepping for a comp, every athlete walks the line between too much and too little volume.

Two key concepts help you find the right balance:

  • Maximum Recoverable Volume (MRV)
  • Minimum Effective Dose (MED)

What Is Maximum Recoverable Volume (MRV)?

MRV is the most training your body can handle and still recover from.

Signs you’re above MRV:

  • Decreased strength or slow bar speed
  • Poor sleep
  • Elevated resting heart rate
  • Constant soreness
  • Irritability or low motivation
  • Flat conditioning
  • Performance plateaus

Training above MRV doesn’t make you fitter—it just creates a deeper recovery hole.

What Is Minimum Effective Dose (MED)?

MED is the smallest training dose needed to create a meaningful adaptation.

Benefits of training around MED:

  • Sustainable progress
  • Higher-quality movement
  • Less fatigue accumulation
  • Better recovery
  • Reduced injury risk

You don’t need more volume—you need the right volume.

Why MRV & MED Are Highly Individual

Two athletes doing the same workout experience different stress because of:

  • Training age
  • Strength & skill levels
  • Genetics
  • Sleep, stress & nutrition
  • Movement efficiency

This is why copying elite training programs rarely works.

The Science Behind “Too Much Volume”

1. Metabolic by-products increase

High volume training rapidly increases:

  • Lactate
  • Hydrogen ions (H+)
  • Inorganic phosphate
  • Phosphocreatine (PCr) depletion

These impair force output and slow recovery.

2. Oxygen delivery becomes limiting

Once you hit VO2max, fatigue is unavoidable.

3. Efficiency drops with excessive volume

Elite athletes improve by increasing efficiency—not endlessly adding volume.

CrossFit® and the Volume Problem

CrossFit® blends:

  • Weightlifting
  • Gymnastics
  • Conditioning

This makes volume management more complex than single-modality sports.

Common signs you’re above your MRV:

  • Flat aerobic engine
  • Weakness in lifts
  • Avoiding certain movements
  • Training feels like a grind
  • Persistent soreness
  • Loss of motivation

Finding Your Personal Training Volume Zone

The sweet spot lies between:

  • MRV — maximum recoverable volume
  • MED — minimum effective dose

This is where sustainable fitness happens.

How to Identify Your MRV & MED

  • Performance trending up → volume is appropriate.
  • Plateaus or regression → volume may be too high.
  • Light, manageable soreness → good sign.
  • Persistent soreness → volume too high or recovery too low.
  • Good sleep and energy → you’re recovering.
  • Poor sleep and low energy → MRV is being exceeded.

How Accelerate Strength Programs Volume

At Accelerate Strength in Balmain & Rozelle, we use evidence-based programming to manage volume and recovery:

  • Alternating heavy and moderate days
  • Planned deload weeks
  • Skill days with low systemic fatigue
  • Zone 2, threshold and high-intensity conditioning
  • Hypertrophy cycles with measured volume
  • Open prep and seasonal training phases
  • Recovery education around sleep, nutrition and stress

The goal is simple: enough to push you forward, not enough to break you.

Practical MED vs MRV Examples

Olympic Lifting

  • MED: 2–3 sessions per week
  • MRV: 5–7 sessions per week

Aerobic Conditioning

  • MED: 2–3 Zone 2 sessions + 1 threshold session
  • MRV: 6+ total conditioning sessions

Gymnastics Progressions

  • MED: 20–30 minutes per week
  • MRV: 2–3 hours per week

Metcons

  • MED: 2–3 hard metcons per week
  • MRV: 6+ metcons per week

Note: MRV levels above assume a well-trained, experienced athlete. Most beginners and intermediates will progress well below these levels.

3 Rules to Train Smarter

Rule 1 — Stop chasing fatigue. Chase adaptation.
You’re not training to be tired—you’re training to improve.

Rule 2 — Respect your ceiling.
More isn’t better if you can’t recover.

Rule 3 — Build your floor.
Consistent MED training compounds over months and years.

Conclusion

CrossFit® rewards athletes who understand their recovery, their limits, and their optimal training volume.

You don’t need endless hours. You don’t need to smash yourself daily.

You need the right amount, consistently applied.

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