Good goals create better training. Use a simple framework that connects big outcomes to weekly behavior, then track what matters.

Set the ladder

  • Outcome: “Finish under X:XX”
  • Performance: “Hold 1k run at Y pace; wall balls in Z sets”
  • Process: “3 quality sessions/week; sleep 8 h; log RPE and splits”

Choose fair benchmarks

  • Repeatable tests: 3 x 1k on 2:00 rest, Ski/Row 1k, sled segments, 80 wall balls total time

Build the plan

  • 12–16 weeks; base → build → peak → taper
  • One big rock per week (e.g., brick or simulation); protect recovery

Track lightly

  • Weekly check: did you hit your big rock? slept enough? progressed one variable?
  • Monthly check: benchmarks improved? adjust volume/intensity accordingly

Celebrate and iterate

  • After races: 3 wins, 1 fix, 1 next step

Bottom line Goals work when they shape your calendar. Tie outcomes to behaviors, then run the plan.