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[Luke Plouman]

In training, to maximise the effect, just make sure that no player ever reaches 100% fitness. If you wont be logging in for twelve hours say, and you don't have a game on, then train everyone down to, at most, 80% (12 hours = 4 x 5% refills).
I'm not sure how much of an effect fitness actually has in each game, but don't lose out on skill cones by not training.

So basically train to 80% even if I have a game in 12 hours time?

[gogs67]

So basically train to 80% if I have a game in 12 hours time?

You get 5% every 3 hours, so just work out how many '3 hours' are between now and the next game. If there are 4 'refills' (11hours 59 mins) then you can train your team down to 80% so they will be back to 100% by game time.
The point is never to let your players reach 100% and stay there.