Ramadan changes everything—your schedule, your energy levels, and how your body responds to training. You can’t just power through your usual routine and expect the same results. Without a plan, you’ll either burn out or lose progress.

But that doesn’t mean you can’t train. It just means you have to adjust.
Fasting from dawn to sunset means no food or water for long hours. That affects training intensity, endurance, and recovery. The biggest mistake? Going too hard at the wrong time and wrecking your performance. The goal should be to maintain strength, protect muscle, and optimize energy without overdoing it.
This guide will help you train effectively while fasting by covering:

• The best times to train for strength, endurance, and recovery
• How to adjust training intensity to avoid burnout
• What to eat and when to keep energy levels stable
• Hydration and recovery strategies to maximize performance

Download the Ramadan Training Guide

Best Workout Timing for RamadanYour training time can make or break your performance during Ramadan. Get it wrong, and you’ll feel sluggish, dehydrated, or completely drained. Get it right, and you’ll maintain (or even improve) your fitness while fasting.

Training After Iftar (Evening Workouts)This is the best time for heavy lifting, CrossFit, sprint work, and other high-intensity training.
Training after eating allows for better performance since you’re fully fueled and hydrated. It’s ideal for athletes who need to maintain strength and muscle mass because you can train at full intensity and follow up with post-workout nutrition. The main downside is that training too late can interfere with sleep, so it’s important to allow at least an hour to wind down before bed.

Training Before Iftar (Late Afternoon Workouts)Training right before breaking the fast can work, but only if the session is controlled.
The benefit of training at this time is that you can refuel and rehydrate immediately after your workout. However, you’ll be at your lowest hydration level, so intensity should be moderate. Strength training should be lighter, and cardio should be steady-state rather than high-intensity. This option works well for those who want to avoid late-night workouts.

Training After Suhoor (Early Morning Workouts)For those who prefer training in the morning, the best time is shortly after Suhoor.
You’ll have just fueled up, so glycogen levels are higher than they will be later in the day. This is a great time for mobility work, easy runs, or technique-focused training. The main downside is that you won’t be able to eat or drink post-workout, so keeping intensity low is key to avoid feeling drained throughout the day.

If you need intensity, training after Iftar is best. If you prefer fasted training, doing it right before Iftar allows for quick recovery. If you want a light session, training early morning is a good option.

How to Adjust Your Training During RamadanRamadan isn’t the time for setting PRs or pushing to failure every session. The goal is maintenance, not peak performance.

For strength training, volume should be reduced to two or three sets per exercise instead of four or five. Instead of maxing out, lifting at 60 to 70 percent of your one-rep max allows you to maintain muscle without overloading the body. Compound movements like squats, deadlifts, and presses should remain the focus, but overall session length should be shorter than usual.

High-intensity interval training while fasting isn’t a good idea, as it depletes glycogen stores too fast. Cardio should be steady-state rather than intense sprint intervals. If doing any high-intensity work, it’s best saved for after Iftar.
The biggest mistake fasting athletes make is pushing through fatigue and not listening to their body. If you feel weak or dizzy, stop or scale back. Training is important, but overdoing it will set you back rather than move you forward.

What to Eat and WhenYour eating window is short, so every meal matters. Without the right nutrition, you’ll lose muscle, struggle with energy, and feel sluggish in workouts.

Suhoor (Pre-Dawn Meal)This is the most important meal of the day because it fuels the hours ahead. Skipping it leads to low energy and muscle loss.

A good Suhoor should include slow-digesting carbohydrates like oats, quinoa, or whole grains to provide sustained energy. Healthy fats like avocado, nuts, and olive oil help keep you full longer, while lean protein sources like eggs, Greek yogurt, or chicken help protect muscle mass. Water intake at this meal is also critical to maintaining hydration throughout the day.

Iftar (Breaking the Fast)After fasting all day, your body needs quick nutrients and hydration to recover.
The best way to break a fast is with water and an electrolyte drink to rehydrate quickly. Fast-digesting carbohydrates like dates, fruit, or honey help restore glycogen levels, followed by a small protein source to begin muscle recovery.
For the main meal, focus on lean protein sources like chicken, fish, or tofu, paired with complex carbohydrates such as rice, sweet potatoes, or whole grain bread. Including vegetables and fiber helps with digestion and provides essential vitamins.

Pre-Bed SnackA final meal before bed can improve muscle recovery and keep energy levels stable for the next day.
Options like Greek yogurt with nuts, cottage cheese with fruit, or a protein shake help spread nutrient intake across the night. Athletes who stay up later for prayer can use that time to fit in an extra meal to meet their calorie and protein needs.

Hydration: The Key to PerformanceYou can’t drink during fasting hours, so hydration has to be planned.
Instead of drinking large amounts all at once, it’s best to sip fluids consistently between Iftar and Suhoor. Electrolytes like sodium, potassium, and magnesium help the body retain water more effectively, so adding a pinch of salt to water or drinking coconut water can improve hydration.
Caffeine and sugary drinks should be avoided in the evening since they can lead to dehydration. Eating water-rich foods like watermelon, cucumber, and oranges can also contribute to overall fluid intake.

Recovery and SleepTraining is only effective if you recover properly. Ramadan shifts sleep schedules, so making sure you get enough rest is critical.
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Total sleep should still be at least six to eight hours, even if it has to be broken into naps. A short 20- to 30-minute nap during the day can help make up for nighttime sleep loss. Stretching, foam rolling, and light mobility work can help with muscle recovery, especially since fasting can increase the perception of soreness.
Going to bed right after a heavy meal can make sleep worse, so it’s best to finish eating at least an hour before sleeping. Avoiding screens before bed and limiting caffeine intake in the evening also helps improve sleep quality.

Final ThoughtsRamadan training isn’t about pushing through at 100 percent. It’s about adapting and maintaining progress.

• Train at the right time—after Iftar for intensity, before Iftar for light work, or early morning for low-impact workouts.
• Modify training intensity and volume—focus on maintenance, not PRs.
• Follow smart nutrition and hydration strategies—Suhoor is key, hydration is essential.
• Prioritize recovery and sleep—rest is just as important as training.

With the right approach, you’ll maintain strength, avoid burnout, and finish Ramadan in peak condition.
Download the Ramadan Training Guide
Stay strong, train smart, and finish Ramadan better than you started.
— The Best at Training Team

What Your VO₂ Max Results Really Mean
VO₂ max measures how efficiently your body delivers and uses oxygen during exercise or the more oxygen your muscles get, the longer and harder you can push before fatigue sets in.  VO₂ max is only one part. Even with a high VO₂ max, how efficiently your muscles use that oxygen, how quickly you recover, and how effectively you clear fatigue all play vital roles.

Think of It Like This:Imagine two cars with identical engines. One gets 50 miles per gallon, while the other burns through gas twice as fast. The key difference? Efficiency.

Just like in sports, the best athletes not only have powerful “engines” (a high VO₂ max) but also know how to use their fuel efficiently.

Step 1 – Understanding Your VO₂ Max Score and Training Zones
VO₂ max is measured in milliliters of oxygen per kilogram of body weight per minute (mL/kg/min). Here’s a quick breakdown of what different scores typically mean:
VO₂ Max Score Ranges- Elite Endurance Athletes:

• Men: 70–85+ mL/kg/min
• Women: 60–75+ mL/kg/min
  (Some cross-country skiers even reach 90+!)

- Highly Fit Individuals:

• Men: 50–70 mL/kg/min
• Women: 45–60 mL/kg/min

- Moderate Fitness:

• Men: 30–50 mL/kg/min
• Women: 25–45 mL/kg/min

- Lower Fitness Levels:

• Men: Below 30 mL/kg/min
• Women: Below 25 mL/kg/min

Why Do Some Athletes Have Higher VO₂ Max Scores?

• Elite athletes excel because:
  • Stronger hearts: Pump more oxygen-rich blood per beat
  • Efficient muscles: Absorb & utilize oxygen better
  • Enhanced recovery: Clear lactic acid faster

Genetics account for roughly 50% of the differences in VO₂ max, but with targeted training, you can still make significant improvements.

Key Takeaway:
Your VO₂ max is influenced by genetics, but smart training can optimize how your body delivers and uses oxygen.

Step 2 – Training Zones & Their Benefits
Your VO₂ max isn’t just a number—it breaks down into training zones that guide your workouts. Each zone targets different aspects of fitness:

Training Zones:
Zone 1 – Recovery (Very Easy Effort):

• Walking, light jogging.
• Benefits: Aids muscle recovery.

Zone 2 – Endurance (Easy to Moderate Effort):

• Long runs, cycling, or rowing at a steady pace.
• Benefits: Builds stamina.

Zone 3 – Stamina (Moderate to Hard Effort):

• Tempo runs, sustained efforts.
• Benefits: Maintains speed over longer distances.

Zone 4 – Fatigue Resistance (Hard Effort):

• Threshold training.
• Benefits: Teaches your body to clear lactic acid and delay fatigue.

Zone 5 – Max Effort (All-Out Effort):

• Sprinting, high-intensity intervals.
• Benefits: Boosts speed and overall oxygen use.

Maximizing High-Intensity Efforts
Zone 4 Workouts (Threshold Training):

• Helps your body clear lactic acid faster, so you can sustain higher efforts longer.

Zone 5 Workouts (VO₂ Max Training):

• Involves short, near-maximal bursts (3–5 minutes) followed by equal rest time to push your aerobic capacity.

Step 3 – Sport-Specific Training Based on Your VO₂ Max
Every sport demands a unique approach. Here’s how to apply your VO₂ max insights based on your discipline:
For Runners:

• Focus: Build endurance (Zone 2), improve fatigue resistance (Zone 4), and boost speed (Zone 5).
• Tip: Balance long runs, threshold workouts, and fast intervals to optimize performance.

For Soccer Players:

• Focus: Combine VO₂ max for endurance with Repeated Sprint Ability (RSA) for rapid recovery between sprints.
• Example RSA Workout:
  • Warm-Up (10 min): Jogging, dynamic stretches, and short accelerations.
  • Sprint Repeats (20 min):
    • Sprint 20 meters → Jog 10 meters
    • Sprint 40 meters → Jog 20 meters
    • Sprint 60 meters → Jog 30 meters
    • Repeat 4–6 times with 1–2 minutes of rest between sets.
  • Cooldown (5–10 min): Light jogging and stretching.

VO₂ Max & Longevity
VO₂ max isn’t just for peak athletic performance—it’s also a key indicator of long-term health. Here’s why it matters:

• Aging Factor: VO₂ max typically drops about 10% per decade after age 30.
• Health Benefits: A higher VO₂ max is linked to a reduced risk of chronic diseases and early death.
• Sustaining Fitness: Regular endurance, HIIT, and strength training can help slow this decline, keeping you active well into later life.

Remember
Improving your VO₂ max is one of the best investments you can make for both athletic performance and long-term health.

Train smarter, not just harder—and you’ll see the difference

Why Do Some Athletes Seem to Have Endless Stamina?
Have you ever watched someone run effortlessly for miles while you feel out of breath after just a few minutes? The difference often comes down to how well their body uses oxygen—which is exactly what VO₂ max measures.

VO₂ max tells us how much oxygen your body can take in and use during exercise. The higher your VO₂ max, the longer and harder you can work out before getting tired.

If you want to run longer, recover faster, and perform better, understanding VO₂ max is a game-changer. Let’s break it down in a way that actually makes sense.

What is VO₂ Max?
VO₂ max is a fancy term for how well your body uses oxygen when you’re working hard. It’s basically a score for your endurance and fitness level.
Think of It Like a Car Engine

• A big engine (high VO₂ max) = More power and better efficiency. You can go faster and farther without running out of gas.
• A small engine (low VO₂ max) = Less power and more stops for fuel. You get tired more quickly and need more breaks.

Another way to think of it: Your muscles need oxygen to keep moving. The better your body is at using oxygen, the longer you can exercise before feeling exhausted.

Why Does VO₂ Max Matter?
VO₂ max isn’t just a random number—it affects how long you can exercise, how quickly you recover, and even your long-term health.

• Better endurance – You can keep going without getting tired as fast.
• Faster recovery – Your body uses oxygen more efficiently, so you don’t feel drained after workouts.
• More energy – Your heart and lungs don’t have to work as hard, so exercise feels easier.
• Better overall health – Studies show higher VO₂ max levels are linked to a longer lifespan and a lower risk of heart disease. (Source: JAMA Cardiology, 2018)

How I Learned This the Hard Way
For years, I trained an athlete for Spartan Races—lots of running, climbing, and carrying heavy objects. We focused on building endurance, and when we tested VO₂ max during this time, the athlete had a solid balance between short bursts of speed (high-intensity training) and long-lasting stamina (aerobic endurance).
Then, we switched to CrossFit. For the next couple of years, we trained with high-intensity workouts, short bursts of effort, and lots of metcons. We thought that would make us even fitter.
When we took another VO₂ max test after two years of  CrossFit, the results were shocking.

• Our Zone 2 (low-intensity endurance) had suffered.
• Our Zone 5 (high-intensity power) had improved, but the gap between the two had gotten much bigger.
• We had lost some of our long-lasting endurance.

We were still powerful, but our ability to keep going for long periods had taken a hit.
Why Did This Happen?
When you only do high-intensity workouts, your body adapts to short bursts of power but forgets how to efficiently use oxygen for endurance.

• Your body gets worse at burning fat for fuel, which means you burn out faster.
• Your heart and lungs don’t get as much low-intensity training, which makes long workouts feel harder.
• You rely more on quick energy (sugar) instead of steady energy (oxygen).

Basically, we had gotten really good at sprinting but worse at lasting the long haul.
How We Fixed It
Once we realized what happened, we added back low-intensity training (Zone 2).

• Long, slow workouts – Running, rowing, cycling at an easy pace for 45-60 minutes.
• Lower-intensity CrossFit sessions – Workouts that weren’t just “go hard or go home.”
• Pacing strategy – Mixing up efforts to train both short bursts and long endurance.

Within a few months, we felt a huge difference. The athlete wasn’t just strong and powerful—they could sustain that strength for longer without getting exhausted.

How is a VO₂ Max Test Done?
A VO₂ max test shows how well your body uses oxygen. Here’s how it works:

1. You wear a special mask that tracks your oxygen levels.
2. You run on a treadmill or bike while the intensity gradually increases.
3. The test ends when you hit your max effort.

This test pushes you to your limit but gives you real data about your fitness level.
How to Prepare for a VO₂ Max Test

• Avoid caffeine or a big meal before the test.
• If you have asthma or heart issues, check with your doctor.
• Expect to go all out—it’s called max effort for a reason!

Smarter Training = Better Results
VO₂ max isn’t just for elite athletes—it’s a simple way to measure and improve your endurance.

If you’re feeling stuck in your training, check your balance of intensity and endurance. Mixing high-intensity training with lower-intensity Zone 2 work can make you stronger, faster, and more efficient over time.

Train smarter, not just harder—and you’ll see the difference.