Vacation or Travelling with Work - How do I Train?

Travel doesn’t mean losing fitness. With a flexible approach, you can maintain progress (or even benefit from a short break) while you’re away.

Don’t Stress About Fitness Loss

• One week off: No meaningful fitness loss

• Two weeks off: Minor dip, usually regained within ~2 weeks

• Short breaks can actually improve recovery and motivation

Assess Your Time & Facilities

• Don’t force poor-quality sessions (e.g. old gym bikes or tiny pools)

• Train only if it’s effective and enjoyable

• Be realistic about how much time and energy you have

Adjust Your Training Calendar

• Travel during a recovery week if possible

• Do key workouts before you leave or after you return

• Shift sessions you can do while away (e.g. running) into your travel days

• Don’t try to “make up” missed workouts

Stay Flexible

• It’s okay to miss sessions—just move on

• Avoid squeezing extra workouts into busy travel days

• Recovery and long-term consistency matter more than perfection

Running: Your Go-To Travel Workout

• Easy to do anywhere with minimal equipment

• Great way to explore new places

• Parks, beaches, and city routes—all work

Keep It Simple & Consistent

• Short, effective sessions (20–30 mins) are enough

• Stay active daily: walking, stairs, light mobility

• Focus on maintaining rhythm, not peak fitness

Prioritise Recovery

• Travel is tiring—rest matters

• Stretch, foam roll, and sleep well

• Stay hydrated and eat balanced meals

Make It Enjoyable

• Mix in fun activities: hiking, swimming, sightseeing

• Enjoy the break—mental freshness helps performance

Key Takeaway

Travel won’t derail your training. Stay flexible, do what’s realistic, and remember: a short break can help you return fitter, fresher, and more motivated.

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