What is the 85% Rule?

You might hear coaches talking about the 85% Rule, and not quite fully understand what they are talking about. The 85% Rule is the perceived effort output an athlete puts into their workout. It’s the line on which you sit when working as close as you can to 100% effort, but not all the way there. What happens when people are told to, “GO 100%!?” They usually tense up, get serious, maybe a little scared, and an overexertion of energy occurs, leading to the physical need to slow down. The athlete has started so fast and at the top of their working capacity that they have no choice but to taper off at the end to slow the heart rate down. 

The 85% rule takes a different approach and a different mindset all together. When an athlete is told to work at 85% of their capacity, it’s easier to find relaxation, correct form, and optimize muscles in the right way. When they do not feel rushed, or under too much pressure, they tend to perform much better. This is true in many areas of life. Try to work at a steady pace, always keep a little in the tank to be able to use at the end, and then blow your competition out of the water. As athletes and high performers, avoid pushing too far and unavoidably exhaustion. Teach your body to go faster as the workout progresses, rather then slower.        

How can I practice the 85% Rule?

• Focus on form first! Creating muscle memory allows thinking to slow down.

• Take 10 slow breaths right before the workout starts.

• Time your rounds. You want descending times, which means your first round should be slowest and last round should be fastest.

• Speed up movements you excel at, slow down movements that give you trouble.

• Put your phone or any other distractions away. Give yourself an hour at the gym to focus solely on YOU, take the time to find your most efficient working pace.  

I can’t wait to see the progress this makes when you give it a try!

Coach Emily