How Can I Adjust Workouts if Needed?

Adjusting Workouts When Life Gets in the Way

Some days, training goes perfectly. Other days, life happens. Time pressure, fatigue, stress, or feeling unwell can all affect your ability to train — and that’s normal.

What matters most is how you adapt, not that every session is perfect.

Common Reasons You May Need to Adjust

• Limited time

• Fatigue from previous sessions

• Work or personal stress

• Feeling run down

• Returning from illness or injury

If You’re Short on Time

Focus on quality over quantity:

• Shorten the overall session

• Reduce the number or length of intervals

• Keep intensity where possible, but make it manageable

If You’re Feeling Fatigued

Adjust to protect recovery:

• Increase rest between intervals

• Reduce the number of intervals

• Lower the intensity

• Shorten the session

• Switch to easy Zone 1–2 training if needed

Pushing hard while fatigued increases injury and burnout risk.

If Life Stress Is High

When work or personal stress builds:

• Reschedule workouts to a more realistic time if possible

• Choose an easier session that fits your energy level

• Doing something is better than forcing too much

If You’re Feeling Below Par

Listen closely to your body:

• Reduce intensity or duration

• Stop the session if symptoms worsen

• If fighting illness, prioritize recovery over training

Returning After Illness or Injury

• Start with Zone 1–2 sessions

• Keep volume lower than normal

• Gradually rebuild intensity and duration

Learn more: How to Return to Training After Injury or Illness

If You Skip a Session

Skipping workouts happens — and that’s okay.

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

• Focus on consistency over time

• Aim to complete around 80% of planned sessions across each discipline

Key Takeaway

One adjusted or missed workout won’t derail your progress. Training success comes from long-term consistency, smart decisions, and flexibility.

If you’re unsure how to adjust your plan, contact our coaching team — we’re happy to help.

Copyright MyProCoach® Ltd © November 2021. All rights reserved.