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How To Deal With Missing A Workout

  • By Chris Carmichael
  • Published Jul 17, 2012
  • Updated May 22, 2013 at 1:10 PM UTC
Photo: Nils Nilsen


You missed an interval workout. Here’s where things start to get complicated. Every week you have a handful of key workouts that provide the stimulus to keep your fitness moving forward. Missing those intervals is more detrimental than missing out on generalized training volume. Athletes often ask if they should just shift that interval workout forward to the next day, especially if that day was otherwise going to be a recovery or endurance day. If you’re in a phase of training where you are working on intervals at aerobic or lactate threshold intensities, shifting the interval workout forward will usually result in a two-day block (Tuesday/Thursday becomes Wednesday/Thursday). Since you’re getting more rest by not training on Tuesday, the two-day block can be quite beneficial. Just monitor your fatigue levels afterward in case you need a little more rest following the block. Most times, you’ll be able to make this modification and get right back on schedule. Keep in mind, though, that a two-day block of very intense VO₂max workouts is harder to recover from and is more likely to have a lingering negative impact on the next week of your training. Don’t try to squeeze in consecutive VO₂max sessions.

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