Journal
Training during Ramadan
The problem with Ramadan is not the missing food. It is the missing water, and everything else in the plan follows from that.
Water before calories
Across a fasting day it is dehydration that limits you first, not the lack of fuel. The body handles several hours without eating without performance collapsing. It tolerates sweating out a litre it cannot replace far less well.
That constraint, not hunger, decides the hour and the intensity.
Three slots, three logics
Just before iftar
The most used one. You train dry but you drink within the hour. It means accepting lower intensity: this is not where personal records happen.
One to two hours after iftar
The best for performance. You have eaten and drunk, the body works normally. Pick this one if you want to hold your loads through the month.
Early morning
Workable if you hydrated at suhoor, but the whole day then happens without drinking. Keep it for light sessions.
What to accept losing
Four weeks is not enough to lose what you built. It is more than enough to get injured proving you have not. Cutting volume by a third and keeping intensity just above comfortable holds most of it.
Pilates and yoga sit well inside a fast because they ask for control rather than sweat. Hyrox and Burn are better moved to after iftar.
Organising the week
Two hard sessions after the break, two calm ones during the day, and the month passes without going backwards. The KURV timetable runs 8:30 to 20:15, which leaves room for both.
Times and open-floor windows are on the studio page.