What to Do If You Miss a Workout
You open TrainingPeaks, see that little red box—and immediately feel a pang of guilt. Maybe life got in the way. Maybe your legs weren’t feeling it. Maybe you just forgot.
Whatever the reason, let’s say this loud and clear:
Missing a workout doesn’t mean you’re failing. It means you’re human.
At BLOC, we train real people with jobs, families, and responsibilities—not robots. So here’s exactly what to do if you miss a session.
✅ Step 1: Don’t Panic
First, take a deep breath. One missed workout doesn’t undo your fitness or derail your goals.
Training is about the long-term trend, not one day. Think of it like this:
Fitness is built over weeks and months, not hours and days.
Inconsistent effort is a problem. An occasional missed workout is not.
✅ Step 2: Leave It, Don’t Stack It
Your first instinct might be to cram the missed session into tomorrow—but be careful.
Doubling up or rearranging without a plan can cause fatigue, injury, or burn out.
Unless it was a key session (like an FTP test or a long brick), your best move is usually to:
- Let it go
- Move forward
- Nail the next session
If you’re unsure, drop your BLOC coach a message—we’ll advise whether to skip, swap, or shift.
✅ Step 3: Understand Why You Missed It
Use missed sessions as feedback, not failure. Ask yourself:
- Was I overwhelmed or tired?
- Did life get in the way?
- Was the session intimidating or confusing?
- Did I just not feel like it?
Knowing the “why” helps us coach you better. It also helps you notice patterns and adjust accordingly (e.g. if Thursday evenings always get skipped, let’s switch things up!).
✅ Step 4: Don’t Try to “Earn It Back”
You can’t out-train stress, lost sleep, or burnout. Adding intensity to “make up” for missed time usually backfires.
Trust your plan. Trust your progress. Let it go.
Focus on what’s ahead—not what’s behind.
✅ Step 5: Reframe the Red Box
Instead of seeing that red “incomplete” box as a failure, think of it as part of the process. TrainingPeaks is a tool—not a judge.
A few red boxes in your calendar won’t stop your progress. But stress and perfectionism might.
So be kind to yourself.
🧠 Coach’s Note: We’re In This Together
At BLOC Coaching, we don’t just write training plans—we coach real humans with full lives. Missing workouts is normal. What matters most is your consistency, your mindset, and your ability to keep showing up.
We’re here to support you through the wins, the wobbles, and the red boxes.
So… you missed a workout?
It’s okay. Really.
✅ Don’t dwell on it
✅ Don’t try to cram it in
✅ Don’t feel guilty
✅ Just keep going
Your next session is a new opportunity—and that’s where your power is.
As always, if you're unsure about anything, reach out to your coach—we're here to help you every step of the way.
If you are not a BLOC coached athlete but would like to be, book in for a FREE call to chat more about how we can work together.
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