Can I Move Workout Days Around and Make Adjustments to My Plan?

How to Adjust Your Training Plan if You Can't Make a Specific Workout

Life can be unpredictable, and sometimes, you might not be able to make a scheduled workout. The good news is that our training plans are flexible, and with a few simple adjustments, you can stay on track to meet your goals.

How to Adjust Your Training Plan in TrainingPeaks

For Premium Users

With a Premium TrainingPeaks account, you can easily drag and drop workouts in your calendar, making it simple to swap days around. This allows you to adjust your training schedule without losing momentum or missing key sessions. You can move workouts to a different day and reorganize your week as needed.

For Free Users

You can still adjust your workouts using a free account; you can move workouts back in time or to today's date from future dates. Keep in mind that the flexibility is a bit more limited compared to the Premium account, but it's still possible to manage changes.

Principles for Swapping Workouts

When swapping workouts, there are a few key principles to keep in mind:

1. Avoid Consecutive Hard Workouts
   Don’t schedule long or high-intensity workouts back-to-back, as this can leave you overly fatigued. It's better to space these out to allow your body proper recovery between hard sessions.

2. Don’t Do Consecutive Days of the Same Discipline
   If possible, avoid having two sessions of the same discipline (e.g., two bike sessions) on consecutive days (unless Phil has planned it). Mixing disciplines helps reduce fatigue and allows different muscle groups to recover.

3. Split Sessions, if Necessary
   If you need to do two workouts in one day, ideally split them between morning and evening. This allows your body to recover between sessions and helps you perform at your best.

4. Schedule Swim After Run
   If your plan includes swim and run workouts, schedule your swim after a run session. Swimming will help your legs recover from the impact of running.

5. Don’t Stress Over Missed Workouts
   If you miss a workout, don’t stress about trying to make it up. Just move on and adjust the following workouts as necessary. Consistency over time matters most, so focus on getting back into the plan rather than trying to catch up on a missed session.

Adjusting for Specific Needs

Sometimes, you may need to adjust a workout due to factors outside your control, such as fatigue, work stress, or recovering from illness. Here’s how to approach these situations:

• Fatigue or Feeling Below Par
  If you're feeling unusually fatigued or low on energy, it’s okay to reduce the intensity of a workout or switch to a lighter session. This will help you avoid overtraining and prevent burnout.

• Time Limitations
  If you're pressed for time, consider shortening your workout. However, aim to keep the intensity high to maintain the session's effectiveness. If necessary, prioritize key sessions like intervals or long runs.

• Injury or Illness Recovery
  If you’re recovering from an injury or illness, listening to your body is important. Adjust the intensity and duration of your workouts to prevent further strain.

Learn More

How Can I Adjust Workouts if Needed?

Should I Train When On Vacation?

How Should I Return to Training After Injury or Illness?

Conclusion: Flexibility and Consistency Are Key

The key to success in any training plan is adaptability. Life happens, and the ability to adjust your workouts ensures you stay on track without feeling overwhelmed. Remember these principles, and remember that it's not about perfection—it’s about consistency and maintaining progress.

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