We have all come out the gates hot and gone 0 to 100 real quick in a workout, and then right around the three-minute mark, look at the clock and say “Why did I do that?,” or “This is not going to end well,” or maybe even used a few other other expressions and choice words that I cannot repeat here.
Do YOU struggle with “pacing” in metcons? For workout purposes, let’s define pacing as the ability to move at a consistent and constant speed throughout your workout. Here is a strategy I use that can help with you learn a different way to pace yourself as not only a strategy for not dying in a puddle on the floor in the middle of your workout, but also to help you get more reps and rounds overall, even if you start out slower.
Pacing Pro Tips
The next time you start an AMRAP (as many rounds and reps as possible in a set time) or even in a workout that calls for a certain number of rounds for time – put your ego aside and start the workout at 65 to 70% of your output. I know it seems counterintuitive to move slower off the start than you can and want to, it will keep you in the game for the long run, not only conserving your precious energy, but also allowing you to get further into the AMRAP or clock a faster time overall – both of which increase your power output.
“But that is way too much time to waste on moving more slowly than I am able, so many people will pass me,” you say. My response will be, “That is okay, it’s not about them, it’s about you.” And I will almost guarantee you that your time will be much faster due the fact that you will be more focused and ready to tackle each round. With your old strategy, you weren’t able to maintain that pace and slowed to a crawl. And you were probably wasting 30 to 45 seconds of rest in transition anyway. ;).
Example of how I attacked a recent performance workout
AMRAP in 10 minutes:
10 Push Press (95/65)
10 Deadlifts (95/65)
My strategy for this workout was to keep the first three round the same and then increase my pace to as I got deeper into the workout. By throttling back in the first rounds and coming out easy instead of hot, your able to keep movements in rhythm, be fluid in each movement and when transitioning between movements, and with each round, gain confidence and speed.