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Avoid Fitness Plateaus, Overtraining & Mis-Timed Performance Peaks

Perform with Dr. Andy Galpin

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Measuring and Tracking Performance for Progress

Measure daily or near-daily metrics across three areas: one objective marker (such as body weight or heart rate), one subjective marker (such as mood or energy levels), and one severe performance anchor that represents a key challenge or focus area. Track these metrics for a minimum of 30 days without taking action based on initial data. Look for significant deviations from the 30-day average, defined as anything beyond one standard deviation over three consecutive days or three out of four days. Single-day fluctuations are typically not concerning; however, two standard deviations from the norm over multiple days indicate potential issues that warrant immediate attention. Prioritize consistency in tracking over reacting to minor changes, as periods of fatigue during progression can be beneficial. Prompt action should follow a significant and sustained negative change, enabling effective adaptation and improvement.

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