Had an interesting conversation with my coach re. how someone without a trainer could learn how to modify a workout?
It came about, as part of the workout yesterday was a 1/2 mile run (with a minute rest) followed by 1/2 mile run.
Running is not a good movement for me, so right away my first MOD is to walk.
But how far? What is the equivalent WORK for me vs. my training mates, for whom running is a fine movement?
The easiest MOD I’ve come up with over the years is time - I walk for the same time as my training mates run.
It keeps us doing the movements of the workout at roughly the same time, ensuring we get in all the components of the workout.
Whereas if I did it “as prescribed” I would take longer, and miss the next movement(s) of the workout.
A lot goes into the WORK Coach plans for his clients who have a wide range of abilities. He really is brilliant.
But what if you don’t have a coach? What if you don’t have mates to time yourself by? How can you modify the WORK?
This came up when I was recently traveling.
WORK = FORCE x DURATION
If I want to do the same WORK I can simplify this down, as a way for me to calculate it on my own.
When moving our bodies through space (running, walking, etc) is part of the workout, the FORCE would = my body weight (times) the DISTANCE as prescribed. Which would give me the WORK I needed to calculate. Then I could adjust the DISTANCE to get to the same WORK as my training mates…
100lb athlete x 1 mile = 100 mi lb
200lb athlete x 1 mile = 200 mi lb
300lb athlete x 1 mile = 300 mi lb
400lb athlete x 1 mile = 400 mi lb
If the goal is 100 mi lb of WORK, you do the math to calculate the distance…
100lb athlete = 1 mile
200lb athlete = 1/2 mile
300lb athlete = 1/3 mile
400lb athlete = 1/4 mile
It is not perfect, it doesn’t take your abilities into consideration, but is a starting place.
Once you have a starting place, you can determine how much WORK you can do, and then you work on improving that. Not comparing yourself to your mates, but to yourself as you get stronger, increase mobility, etc. 💕