When you regret going full Rx (and totally miss the intended stimulus)

This is a topic that can stir up a bit of anxiety, even among seasoned gym-goers: Intensity.

It’s what pushes you towards a new PR and can also make your nerves jangle before the workout!

Why Intensity Gets a Bad Rap

“High intensity” often conjures images of collapsed athletes and sweat angels on the gym floor. While some wear it as a badge of honor, it’s also a barrier that deters many from stepping into the gym in the first place.

“I need to get fitter before I start that kind of training,” they say, putting the fitness cart before the horse.

What’s Intense for You?

Intensity is personal. It’s not about matching the workout pace of elite athletes like Tia Toomey or Mat Fraser.

It’s about finding what challenges you enough to push your limits without breaking them (while moving well).

This is why it’s termed “relative intensity.”

Decoding the Intended Stimulus

When coach discusses the “intended stimulus” of a workout, they’re setting a target.

This is your cue to check your ego at the door and decide whether scaling is necessary to preserve the workout’s purpose.

The classic example of missing the stimulus is taking 15 minutes to finish “Fran” Rx. It means you sacrifice the intended quick-and-intense stimulus for an Rx badge.

Tips to Scale Right and Keep It Tight:

• Understand the Goal: What is the workout aiming to improve? Stamina, strength, speed? Modify the workout to challenge yourself in alignment with these goals.
• Prioritize Moving Well First: Master the movements? Great. Now, can you maintain form at a higher pace? If not, it’s time to scale back.
• Quality Over Quantity: It’s tempting to aim for the workout as written, but if that means compromising form or doing minimal reps at a time, you’re missing out.
• Feedback Is Your Friend: Use performance data or coach’s feedback to guide adjustments. Are you progressing? Remaining injury-free? Adjust accordingly.
• Rest to Rise: High intensity isn’t a daily drill. Balance shorter, intense sessions with varying lengths and weights, and remember recovery days are non-negotiable. Burnout and injuries won’t help your progress.

By tailoring your workout to achieve the appropriate intensity, you respect your current fitness level and set the stage for sustainable progress.

Go hard when it’s called for, and stay smart by focusing on the long game.

Go deeper: Using Intensity to Increase Strength, Power, and Endurance (by Breaking Muscle)

How have you learned to gauge your relative intensity? Share your stories and strategies with us in our community forum!

Stay strong and train smart,

Lisa & Jeremy
WODwell | Co-Creators

P.S. Need help adjusting your workout intensity? Check out WODwell’s smart scaling feature!