Scaling workouts to fit in with busy lives


Scaling Workouts

It’s a busy and sometimes stressful time of year. Everyone wants something done before Christmas, you may have more family/social commitments, and it can be tricky to balance everything. Keeping consistent in your training can be hard work, but if you know how to scale a workout down, then things can become more manageable.

First you need to know if your workout is a key session or not. If you are only doing 2 sessions in each triathlon discipline, then its safe to say that both sessions are key sessions. If you have more sessions then it may be worth checking which ones are key.

If you can only fit in key sessions then you may need to scale them down. This is how I would recommend doing it.

Scaling workouts to fit in with busy lives

Scaling workouts

Warm up

Hopefully, you can keep the whole warm up in. It’s an important part of your session, which prepares your body and mind for training. If you are going to be working at threshold, then add some work building up to the level you will be working at. Don’t expect your body to just kick in to threshold work, you need to prepare a bit. If you need to do any activation work, to get your body used to the movement patterns, then now is the time. If you do have to shorten your warm up, then make sure it is still at least 10 minutes long, and if you skip the build work, then expect your first few intervals to be a bit off.

Main Set

Lets say the main part of your session is intervals and you didn’t build to the interval intensity in the warm up then use the first few intervals to build up to that level. If you did warm up thoroughly, then complete as much of the main session as you can. This is the key bit of your workout. When your session is an endurance session e.g. all at one pace, then you may just need to cut the session short.

Cool down

If you have time for a short 5 minute cool down, then great. If you don’t, then don’t worry about it, but avoid spending the rest of the day in one position. For example, seated at a desk. However if you do find yourself in this position then try to get up and move around every 20 minutes or so, and try to find time to stretch at some point in the day.

Below I have an example of how you could scale down the swim session shown, in order of priority.

Scaling workouts

  1. Remove cool down
  2. Shorten or remove build set
  3. Shorten warm up
  4. Shorten main set

This advice will help you to gain the most from your training sessions at this busy time. Enjoy the holiday season, and stay healthy!