Best Training Intensities & Times in Ramadan

What times are best for what training intensities, and goals during fasting?

There are mainly 2 preferred training times in Ramadan, each has different pros & cons and depending on your level and goals as follow:

Option 1: Just Before Iftar/ Meal Time

• Medium to low intensity workouts

• Longer aerobically dominant activities

• 70-80% of Max HR; Training at a talking pace

• Recommended for athletes who wants to loose fat

• Risk of muscle mass loss

• Risk of dehydration & heat strokes if not careful

• Longer warm up is advised to due to less hydrated muscles & joints

• Low blood sugar levels may cause fainting or dizziness

• Low insulin level will help you with more sustained energy level, less crashes

Option 2: 2-4 Hours after Iftar / Meal Time

• High intensities & Intervals

• Weightlifting & strength work

• Shorter more intense and anaerobically dominant activities

• 80% and above of Max HR

• Recommended for athletes who want to gain/ maintain strength and muscle mass

• Risk of indigestion if no adulate time is allowed before training

• Training might be close to bed time, keeping you more alert if not managed correctly

Let us know what’s your preference or share your experience training in Ramadan with us.