Mindset Exercise: The Controlled Kill Workout
This session is designed to teach delayed gratification and execution under control. You’ll start slower than feels comfortable, then progressively build intensity—forcing your mind to hold back when it wants to push.
Workout: Negative Split Simulation
🔹 Step 1: Pick a key session (a long run, tempo ride, or race-pace swim).
🔹 Step 2: Plan your effort levels
- First third: Hold back more than you want to (70-75% effort).
- Middle third: Settle into a controlled race-effort zone (80-85%).
- Final third: Unleash everything you have (90-100%).
🔹 Step 3: Track These Two Things
- Perceived Effort Early vs. Late → Notice how much fresher you feel when you hold back early.
- Your Split Times → If you paced it right, your second half should be faster than your first.
Post-Workout Reflection
After the session, ask yourself:
- Did I feel in control at the start, or was I impatient?
- Did my final effort feel strong, or did I fade too soon?
- How can I use this strategy in my next race?
Final Thought: Discipline Wins Championships
Pacing isn’t about playing it safe—it’s about saving your best effort for when it counts the most. The toughest athletes aren’t just the ones who push hard. They’re the ones who have the patience to wait, then strike when it’s time.
