If you’ve ever started a workout or race too hard—only to find yourself gasping, slowing, or burning out far too soon—you’re not alone. Many athletes, especially those who are highly driven and motivated, fall into this trap. The moment the watch starts or the competition surges ahead, something flips inside. Instinct takes over. And suddenly, you're pushing way harder than planned.
While grit and competitiveness can be powerful tools, they need to be paired with intentional control—especially when it comes to pacing.
This week, I want to introduce you to two powerful strategies to help you become more deliberate, efficient, and ultimately more successful in your training: Intention Setting and Execution Scoring.
1. Intention Setting: Start with a Plan, Not a Feeling
Before any key workout—especially those involving intensity—take 30 seconds to mentally or physically set your intention.
Ask yourself:
- What is my target effort or output?
- How should the first 30 seconds feel?
- What is my pacing goal?
- What behaviors will define a “successful rep” for me?
Then say it out loud or write it down. For example:
“Today I’m doing 4 x 2-minute intervals at 350 watts. I will start each interval at 90% effort and build into it. I’m focused on control, not speed. Smooth is fast.”
Why does this matter?
Because when we start a session with intention, we’re more likely to anchor ourselves in process rather than emotion. You’re essentially giving your brain a “job description” for the session. Without it, you're left reacting to your environment—the clock, the competition, your adrenaline.
Intentional athletes don’t just try hard—they train smart. This practice builds that muscle.
2. Execution Scoring: Focus on How You Performed, Not Just What You Did
After your session, reflect on how you executed it—not just the final numbers. This is where execution scoring comes in.
Here’s how it works:
- After each rep or interval, give yourself a score out of 10.
- Don’t score based on watts, pace, or heart rate.
- Instead, score based on:
✔️ Did I stick to my start plan?
✔️ Did I build the effort smoothly?
✔️ Did I stay in control, or was I reacting emotionally?
✔️ Did I adjust when needed without panic or ego?
This reframes your workout from a pass/fail based on metrics to a performance assessment based on execution.
You might hit all your numbers, but if you started too hard and had to back off, that’s worth noting. You might also have a lower-wattage rep, but if you paced it smartly and adapted to fatigue, that’s a win.
When you make execution your measuring stick, you build race-day resilience. You learn how to adjust, stay calm, and respond to what’s happening—not just what you wish was happening.
What This Looks Like in Practice
Let’s say you’re doing a set of intervals:
- Before the set: You take 30 seconds to review your pacing plan and say it out loud.
- During each rep: You stay tuned in, avoiding the temptation to “go big” early.
- After each rep: You give yourself an execution score and make a mental note of what went well and what to adjust.
Over time, these practices build self-awareness, pacing discipline, and mental control—which are just as critical to performance as fitness itself.
Final Thoughts
If you want to race smarter, not just harder, these tools will give you the edge. Set your intention before the work begins. Score your execution after it ends. Every session becomes an opportunity to train not just your body—but your mind.
Because the athletes who succeed aren’t always the ones who go the hardest. They’re the ones who go with purpose.
