How Can I Adjust Workouts if Needed?

Some days you can nail your workouts. But on others, various factors might prevent you from doing your workouts 100% as planned or even needing to skip them.

These factors might include:

• Being short on time
• Fatigued from previous training
• Stressed with work/life
• Feeling below par
• Recovering from injury or illness

Don't worry; life happens to us all. How you react to those challenges, however, will influence your training outcomes. Find out below how you can make adjustments. However, if unsure, seek support from your coach.

Short on Time

Scale down your planned workout by reducing the overall duration. For higher intensity sessions you can also reduce the number or length of planned intervals. 

Fatigued

If you don't feel fully recovered from previous training, and feel unable to do the workout justice, adjust the session to feel achievable. Don't risk injury by pushing too hard on tired legs. There are a few ways to do this, choose according to how fatigued you feel.

• • Increase the times for recovery between intervals
  • Reduce the number of intervals
  • Reduce the intensities for each interval
  • Reduce the overall duration of the session
  • Skip the intervals and stay in Zone 1 or 2

Stressed with Work/Life

Work/family commitments can take up your day. On some days, your training will be a great solution and distraction. However, sometimes the thought of fitting in training - on top of everything else - is too much.

You can move your workouts around - so that you plan a session that feels more achievable or appealing on that day. 

Feeling Below Par

You may have woken up and not feel 100% right - be careful here. When you train, your stored energy is utilized by your working muscles. When you are coming down with something - you need your energy stores to fight the threat of illness.

If you decide to train, be prepared to adjust your session by scaling down intensities, increasing recoveries, or shortening the session. And if needed, abort the session.

Recovering from Illness or Injury

When returning to training after an illness or injury-enforced sabbatical, you should ease back gradually. For instance, start back in Zone 1-2 and reduce volumes until you feel ready to scale up to align with your plan. Read more in the article below:

How Should I Return to Training After Injury or Illness?

Skipping Sessions

Skipping sessions is OK. Sometimes it is better to see to your other priorities or recover from illness or fatigue and return refreshed the next day (or when you are recovered). Check this short video from Phil.

If you achieve 80% plus of each discipline's workouts in your plan, you will still be in good shape to complete your race.

Check this short video from Phil on Life Balance:

Conclusion

Do what you can on the day by adjusting the workouts - optimize the time and energy you have. Remember that success does not come from any one workout. It is what you do, consistently over time, that really counts.

If in doubt or unsure, please email our team of coaches.

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