How To Pace A Workout So You Finish Strong
Three, two, one, go. Half the class sprints the first round like the floor is on fire. Five minutes later they are bent over a barbell, staring at the clock, wondering what happened.
We have all been there. Pacing is a skill, and like any skill at CrossFit Uncommon, we coach it.
Pacing does not mean going easy
CrossFit's own coaching on pacing puts it well. Pacing is not about making the workout comfortable. It is about finding the fastest pace you can actually hold all the way to the end.
That pace feels uncomfortable. It just does not blow up on you halfway through.
Think about how long the workout will take
The simplest place to start is the expected time. CrossFit's guidance breaks it down like this.
Under 5 minutes: go. Let it rip and hang on.
Under 15 minutes: treat it like a hard mile. You will be breathing hard early, but you should never have to stop and sit.
Over 15 minutes: start at a steady pace you know you can keep. If you still have gas in the second half, push.
Ask your coach during the whiteboard brief how long the workout should take for you. That one number changes how you attack round one.
Find the movement that will slow you down
Every workout has one movement that will hurt you more than the rest. For some people it is wall balls. For others it is pull ups or the rower.
Plan around that piece. Break your sets early on that movement, before you are forced to. Five quick sets of five beat one big set followed by a long rest staring at the bar.
Break it up before you have to
The best athletes rest on purpose. A short planned break costs a few seconds. Going to failure on a movement can cost you a minute.
Pick your sets before the clock starts. Short and steady keeps you moving.
Watch your transitions
Time between movements adds up. Walking slowly to the rower, chalking up for the third time, adjusting the bar one more time. That is all time off the clock that you did not need to spend.
Know where you are going next and get there.
Learn from every workout
After class, take a minute. Did you go out too hot? Did you have more left at the end? Write it down. Next time the same kind of workout shows up, you will know where to push and where to hold back.
Bottom line
Start a little smarter than you want to. Break sets early. Move with purpose between stations. Finish strong instead of finishing broken.
New to CrossFit or coming back after time off? Book a free intro with a coach at CrossFit Uncommon in North Austin. Link in bio, or start at crossfituncommon.com.