The Motivation Pyramid
Your Training Journey from Pain-Free to Pure Experience
There are countless reasons we lace up our running shoes, jump on a bike, or hit the gym. But what really keeps us going? What motivates us when the weather is bad and the couch looks better than a muddy trail?
I've been thinking about this a lot lately, inspired by a video I saw on YouTube. I couldn't find the exact video again, but the idea stuck with me, and I've developed it into a simple concept: a pyramid of motivation. My theory is that we start at the bottom and work our way up, and for true long-term motivation, you have to reach the top.
Let's break down the levels of the motivation pyramid.
Level 0: No Pain
This is the foundation, the starting point for anyone getting into sports. At this stage, your motivation is all about becoming pain-free. You want to lose weight to take stress off your joints, build essential base muscles for stability, or improve flexibility so you can just move without discomfort. This is the crucial first step; you can't build a sustainable sports habit if every movement hurts.
Level 1: Body-Shaping
Once you're moving without pain, your motivation often shifts to body-shaping—it's all about how you look. You're motivated by seeing results, whether it's losing weight, building muscle, or just generally getting in shape. This is a powerful motivator at the beginning because the results can come quickly, but as many of us know, this motivation can take a hit when you inevitably hit a plateau.
Level 2: Competition
At this level, your focus moves from looks to competition. You might run your first race, sign up for a cycling challenge, or start tracking your personal records on Zwift. You're driven by numbers—improving your pace, shedding minutes off your half-marathon time, or beating a personal best. This can be a great driver, but like the body-shaping phase, the gains get harder and harder to achieve. Shaving off a few more minutes from your time becomes a serious struggle, and your motivation can start to wane.
Level 3: Health
For many, the motivation eventually evolves into a deeper sense of health. The main reason you train weekly is no longer just for looks or pace but because you realize your body benefits. You appreciate the long-term purpose of being active: having a great life, being able to carry groceries, or effortlessly running to catch a train. The intrinsic value of a healthy body becomes the main driver.
Level 4: XP (Experience)
This is the top of the pyramid and, in my opinion, the ultimate, most sustainable motivation. At this stage, your key motivator is the experience you can have due to great fitness.
It's not about the workout itself but what the workout allows you to do.
Think about the incredible moments: the rush of snowboarding fresh powder, the camaraderie of a long gravel bike ride with friends, or the breathtaking views from the top of the Sella Ronda mountain passes. The weekly training is no longer a goal in itself but a means to an end—a way to ensure you're fit enough to enjoy these experiences.
The best part? When you focus on the XP, all the other levels fall into place. Even on a tough, rainy day, you know why you're out there running: it's so you can effortlessly climb that mountain peak with your friends a few weekends from now. You might still do a competition or two for fun, but the core motivation is the joy and experiences you get from being fit.
What about you? Where would you say you are on this pyramid? What's your ultimate motivation for training? Let me know in the comments!