The Workout Was Hard - But Was It Right?

Are You Hitting the Right Stimulus?

Here’s How to Tell.

Most people judge a workout by how tired they are when it’s over. But if exhaustion is your only metric, you could be missing the real goal of the workout.

At Percheron Fitness, we believe every workout has a purpose.

That purpose — what we call the stimulus — is the key to long-term progress.

Let’s break it down.

What is “Stimulus”?

In simple terms, stimulus is the intended feel and effort level of a workout. It’s not just what you’re doing, it’s how you’re supposed to do it.

Think of stimulus like a speed limit:

• Too slow = You’re missing the training effect.

• Too fast = You might blow up and not complete the work as intended.

• Just right = You’re pushing yourself with the right intensity and intention.

3 Key Stimulus Types

1. Sprint (Fast & Light)

   • Time Domain: <6 minutes

   • Feel: Very Uncomfortable. Redline effort.

   • Example: 21-15-9 of light barbell thrusters and pull-ups.

   • Check yourself: Did you go unbroken or close to it? Could you have pushed harder?

2. Push (Pacing & Efficiency)

   • Time Domain: 8–15 minutes

   • Feel: You’re working, breathing heavy, but not dying.

   • Example: 3 rounds of 400m run, 15 power cleans, 30 wall balls.

   • Check yourself: Did you have a steady pace or hit a wall?

3. Grind (Mental Grit + Muscle Endurance)

   • Time Domain: 20+ minutes

   • Feel: Slow burn. You want to quit (multiple times), but you don't.

   • Example: Murph or long AMRAPs.

   • Check yourself: Did you mentally check out or stay in it?

   
   

“Don’t just survive the workout—train with purpose.”

4 Ways to Know If You Hit the Stimulus

1. Coach Clues // Pay attention to the whiteboard talk. If your coach says, “This should be unbroken,” that’s your pacing blueprint. Choose a load that allows you to complete the workout unbroken.

2. Movement Adjustments // If a movement is too heavy or complex to keep the right pace, scaling isn’t weakness — it’s wisdom. Check your ego at the door, and ask yourself: Am I moving with intention, or just surviving?

3. Time Cap Awareness // If you’re missing the time cap by minutes — or finishing it in half the time — you likely need to adjust volume, weight, or scaling. Ask your coach for help and take good notes for next time.

4. Effort Reflection // Post-WOD, ask yourself:

   • Did I hold the intended pace?

   • Where did I fall off?

   • Did I leave a little in the tank? Or did I crash too soon?

Why It Matters

Chasing the stimulus is how you build capacity, not just fatigue.

• It improves your energy systems.

• It protects against burnout and injury.

• It keeps you coming back with a growth mindset.

• It keeps your training purposeful, not just painful.

“Stimulus over score. How it feels > what the whiteboard says.”

At Percheron, we don't chase soreness as an indicator of a good workout.

We don't chase crashing to the floor when the clock hits 0:00.

We chase progress.

And that starts by chasing the right stimulus — every time you train.