How Can I Adjust Workouts if Needed?

Adjusting Workouts When Life Gets in the Way

Some days, your workouts will go perfectly. On others, various factors can prevent you from completing your sessions as planned, or you may need to skip them altogether. These factors may include:

• Time constraints
• Fatigue from previous training
• Stress from work or personal life
• Feeling unwell
• Recovering from injury or illness

Don't worry—life happens to everyone. How you respond to these challenges can significantly influence your training outcomes. Here’s how you can adjust when needed:

Short on Time

If you're pressed for time, scale down your workout. Options include:

• Reduce the overall session duration. Focus on quality over quantity.
• Shorten high-intensity intervals. Reduce the number or length of intervals to keep the effort high but the session manageable.

Fatigued from Previous Training

If you’re feeling drained and unable to give your workout your best, it’s important to adjust accordingly:

• Increase recovery time between intervals to allow for better recovery.
• Reduce the number of intervals to keep the session manageable.
• Lower the intensity of each interval if you’re feeling too fatigued.
• Shorten the overall session to avoid overexertion.
• If needed, skip the intervals and stay in Zone 1 or 2 for a more manageable effort.

Remember, pushing too hard when fatigued can lead to injury or burn-out, so listen to your body and adjust to ensure safety.

Stressed with Work or Life

Work, family, and other commitments can add stress and make fitting in training feel overwhelming. When this happens:

• If possible, reschedule workouts to a more manageable time. Working out at a time that feels achievable will keep you on track.
• If your session feels overwhelming, choose an easier workout that fits the available time and energy.

Feeling Below Par

If you wake up feeling under the weather, it’s crucial to listen to your body:

• Scale back your intensity or shorten the session to conserve energy.
• If you’re fighting off illness, your body needs energy to recover, not to fuel intense exercise. Adjust your session accordingly.
• If you feel worse as the session continues, abort the workout and focus on recovery.

Recovering from Illness or Injury

Returning to training after illness or injury requires a gradual reintroduction:

• Start with Zone 1-2 work and keep volumes lower than normal until you feel ready to increase intensity and volume.

Read more in our article: How to Return to Training After Injury or Illness

Skipping Sessions

Skipping workouts happens. It's often better to prioritize rest and recovery than to force yourself through a session when you’re not up for it. It's okay to miss a session—what matters is staying consistent over time.

• Aim for 80% of your planned workouts across each discipline, and you’ll be in good shape for your race.

Conclusion

Adapt your workouts based on the energy and time you have available. Remember that success is built over time through consistent effort. One missed session or a scaled-back workout won’t derail your progress. Stay flexible and focus on the bigger picture.

Contact our coaching team for guidance if you're unsure how to adjust your plan. We’re here to help!

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