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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?