Practice Session: The Body Awareness Workout
Objective: To heighten awareness of body signals and refine intuitive pacing.
Warm-Up (10-15 minutes)
- Start at an easy, controlled effort.
- Focus on deep, relaxed breathing and body sensations.
- Ask yourself the Three-Question Check-In (What am I feeling? Where? What is it telling me?)
Main Set (Choose Based on Sport)
For Runners:
- Run 10 minutes without checking pace/HR, simply by feel.
- Guess your pace, then check.
- Adjust based on feel rather than numbers and repeat for another 10 minutes.
For Cyclists:
- Ride 15 minutes at what feels like “moderate effort” without checking power.
- Guess your watts, then check.
- Adjust based on feel and repeat.
For Swimmers:
- Swim 200m at an effort you’d call “smooth and steady.”
- Pause, assess how you feel, then swim another 200m aiming for the same effort.
- Only check splits after the session to compare perceived effort vs. actual pace.
Cool-Down (10 minutes)
- Slow down and focus on how your body transitions from effort to relaxation.
- Notice how fatigue feels—not as something to fight, but as something to understand.
Reflection Journal Prompt
After the workout, reflect on these questions:
- Did I accurately judge my effort, or did the data surprise me?
- How did tuning into my breath and sensations impact my pacing?
- What adjustments could I make to improve my intuitive pacing in future workouts?
Final Takeaway for Week 16
For the Intuitive Feeler, training isn’t just about pushing—it’s about listening. Your body holds the wisdom to guide you through training and racing. By trusting your sensations and learning to interpret them accurately, you develop a mindset that allows you to perform at your best—without second-guessing or overanalyzing.
