Pacing Conditioning Sessions

The 10-Second Takeaway

• The goal is not to feel maxed early—especially at higher intensities.
• If the first half feels brutal, you’re pacing too fast.
• The correct target sensation shows up near the end, not at the start.
• Strong conditioning looks even and controlled, with a push only late.

Core Principle / Mechanism

Conditioning sessions are not tests of how uncomfortable you can feel as quickly as possible. They are tests of output sustainability.

When pace is too aggressive early, fatigue compounds faster than your system can manage. Heart rate spikes prematurely, breathing becomes inefficient, and movement quality degrades. The result isn’t “working harder”—it’s losing usable capacity before the session is complete.

Proper pacing keeps you just below the point where fatigue spirals. That allows you to:

• Maintain consistent output
• Preserve movement quality
• Accumulate more effective work
• Finish strong instead of surviving

At higher intensities, this often means the early portion feels almost too easy. That sensation isn’t a mistake—it’s the cost of control.

Decision Rules / Practical Application

• At higher intensities, expect this progression:
• First ~⅓: feels easier than expected
• Middle ~⅓: feels “about right”
• Final ~⅓: clear push, rising discomfort

Use these rules while the session is happening:

• Aim for a steady pace from start to finish.
• Any speed increase happens late, not early.
• If the first third feels hard, slow down.
• You should feel controlled and slightly restrained early.
• If breathing is frantic early, you’re stealing from the finish.
• The hardest sensation should arrive near the end, not linger from the start.
• Finishing strong beats starting fast.

A well-paced session often feels underwhelming early and demanding late. That’s a feature, not a flaw.

Common Mistakes

• Treating conditioning like a sprint regardless of duration
• Chasing discomfort early to “prove” effort
• Mistaking early fatigue for effective intensity
• Letting ego dictate pace instead of the session goal
• Starting fast and fading rather than building pressure
• Assuming pacing means going easy the entire time

Exceptions & Edge Cases

• Very short efforts (≤30–60 seconds):

Faster starts may be appropriate due to limited fatigue accumulation.

• Intervals with defined rest:

Each work bout (i.e., round, set) still follows the same rule, don’t peak too early. Early intervals should feel controlled. Difficulty should build across rounds, with the hardest efforts showing up late, not early.

• Beginners or new modalities:

Sensation may be harder to interpret initially; err on the conservative side.

• Highly variable terrain or implements:

Pace may fluctuate slightly, but effort should still crest late.