You will have to see how you respond to training.
1. Choose the schedule that you feel the most comfortable with that you feel you can accomplish.
2. See how long you can keep your schedule consistent. After you either reach your goal, get bored and fall off schedule, or see no benefit then it is time to adjust your training. You can actually mirror a regiment similar to working out physically like weight training. Your brain is a muscle.
3. Do not get caught up in the numbers "Iq" and focus
on how much effort it is taking you to complete a task. One of the first things you will notice is your ability of understanding and explaining what you are doing. You will then be able to use less effort to complete the same task.
4. Adjust your training and add more challenging ways to complete your training. Study the science behind it. This may sound irrelevant but many tasks like this are training primary faculties of the brain which translate to other activities. Iq is just a basis of the potential to do other tasks well. If you continue this with a mindset of curiosity and not just to get smarter you will be patient enough to recognize the changes.
5. These tasks test fluid intelligence and are different that crystalized intelligence so be aware that results for one will not be the same for another. Two people with the same Iq can do the same task differently.
Just my thoughts. Take what you can. Leave the rest.
Cheers -