We’ve recently wrapped up the Olympic games, and it was fascinating to watch how the best athletes often gave ‘just enough’ in qualifying heats. Some even chose to jog or walk, saving their energy for later rounds; pacing for success. These athletes are pros—the best at what they do. They understand that world-class performance includes knowing when to dial down the intensity, even at the Olympics.

This strategy isn’t just for athletes. It’s also crucial for leaders and professionals in their daily work.

I recently spoke with a client who has been running his version of all-out sprints nearly every day for months. He is visibly tired, and so is his team. They are working hard, pulling long hours, and making things happen. But it’s wearing them out.

Many leaders face this challenge. They are willing to give their all but struggle to dial back.

The Importance of Pacing for Success

Most leaders understand effort—they know how to push hard. But they often don’t understand pacing. They measure a ‘good work ethic’ by the amount of time and energy they invest, rather than the results they achieve.

In fact, some of the strongest people in the world, like Brian Shaw and Eddie Hall (both of whom can lift over 1000lbs), rarely go all out in their training. They know that maximum effort isn’t sustainable every day. Instead, they train with a rhythm, working hard but not exhausting themselves.

This concept of pacing is vital. It’s about knowing when to push and when to pull back, ensuring you maintain your productivity without burning out.

Applying This to Your Work

Effort only matters if it leads to results. Don’t confuse effort with outcomes.

How to Apply Pacing:

1. Annual Rhythms: Plan your year. Identify times when you need to be more intense, but also build in periods where you can slow down. High-intensity efforts should take up no more than 20% of your year. That’s about 2.5 months. It doesn’t matter if this is all at the same time or distributed throughout the year. Plan to not have a ‘high intensity’ workload for more than this.
2. Weekly Rhythms: Don’t push yourself to the limit every day. For most of the week, aim for a solid 80% pace. Reserve high-intensity efforts for one day a week at most. For me, this is usually a Wednesday.I find it very helpful to reserve Fridays for ‘de-loading’ days. Lower intensity days where I wrap things up or focus on projects I’m passionate about.
3.  Daily Rhythms: Your energy naturally cycles between being alert and feeling tired every 90–120 minutes. This is known as your Ultradian Rhythm. Recognize these waves and work with them. Focus on your most productive tasks during your peak energy times.Accept that you probably only have two ‘high productivity windows’ in your day. Don’t waste them on catching up on e-mail.

By understanding and respecting your natural rhythms, you can be far more effective with less effort. Remember, it’s not about how hard you work; it’s about how smart you work.

The proof is in the pudding

I often introduce and revisit the concept of pacing with my clients. It’s a strategy that, when embraced, has the power to transform lives. Interestingly, it’s also one of the ideas that often meets the most resistance at first.

However, I love hearing the success stories of clients who have managed to double their business while also gaining more time with their families. This is common.

I’ve developed several resources to help with pacing for success. If you’re interested, feel free to download my guide, How to Accomplish More Without Doing More, for free.

Take good care,

Christian