Time caps are a way to provide a rough guideline for pacing in a workout. They indicate the maximum amount of time you should take to complete a workout, which can help you gauge how fast you should be going and how you should pace yourself. For example, if a time cap is 20 minutes long, it’s generally a good idea to pace yourself in the beginning, breaking up the movements and moving slightly slower than you would if the time cap was shorter, like 10 or 15 minutes.
In addition to providing a rough guideline for pacing and helping you gauge your progress, time caps can also serve several other purposes in our workouts:
Time caps can add an element of intensity to a workout by creating a sense of urgency. When you know you only have a certain amount of time to complete a workout, it can motivate you to push harder and move faster.
Time caps can also help ensure that workouts are safe and effective. By setting a time cap, trainers can ensure that athletes aren’t overexerting themselves or risking injury by working too hard for too long.
Time caps can also be used to create a level playing field for athletes of different abilities. For example, if a workout is too easy for advanced athletes but too difficult for beginners, a time cap can allow both groups to participate and see how they compare to one another.
Time caps can also be used as a way to scale workouts for athletes with different fitness levels. For example, if a workout is too difficult for some athletes, the trainer can adjust the time cap to give those athletes more time to complete the workout. This allows everyone to participate and get a good workout, regardless of their fitness level.
It’s important to try to finish the workout within the time cap, but it’s not a big deal if you don’t. Simply mark the number of rounds and reps you completed before the time expired. This can help you gauge your progress and see how you improve over time. Paying attention to your pacing and how you feel during the workout can also help you determine the right weight for you and ensure that you are getting a safe and effective workout.