For me, two hours per day minimum are devoted to PT, six days per week (Sunday to Friday).
Mondays, Wednesdays and Fridays:
These tend to be "calisthenics and sprints" days.
I normally alternate multiple sets of pullups and pushups, typically with a total of 80-100 pullups, 300-400 pushups and 600-800 abdominal exercises (ranging from half-situps and flutterkicks to such nasties as "Twisted Sisters" and "Atomic Sit-Ups") performed in sets (not all in one go!) over an hour's time.
Sprints typically follow this pattern:
- Sprint 30 seconds, slow-run 30 seconds (8 times)
- Sprint 60 seconds, slow-run 60 seconds (10 times)
- sprint 15 seconds, slow-run 15 seconds (8 times)
The sprint workout requires 30 minutes to complete; I typically cover just over 4 miles in the process. I use running as an example, however I often substitute a session on a Nordic ski-track machine using the same time-intensity parameters.
Sundays, Tuesdays and Thursdays:
These are my "distance days", normally consisting of a three mile run to the reservoir, a four-mile swim (with fins, sidestroke and breaststroke only), followed by a three-mile run back home.