I’m reading a book called Time-Saving Training for Multisport Athletes – How to fit Workouts into Work Days, by Rick Niles. I definitely qualify as someone who do multisports, but I won’t say I’m an athlete. 
There’s one tip in the book though, which can be quite useful. It’s called intensity training.
It’s not how long or how far you train. The more useful training is done when you last longer at your threshold. The scientific measure is the lactic acid that you produce or the oxygen that you use. Simply put, when you’re really tired and that your heart rate / muscles tell you so, this is when your training starts. If you can lengthen the time during this “painful” stage, and work progressively to lengthen this period, your performance will improve.
I guess this is why my teacher suggest us to do continuous Tai Chi forms, I guess he knows the marginal form practised is when we actually can improve.
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