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Solo Travel can be tough. You are constantly meeting new people and adjusting to new environments. It can be very tough to create any kind of routine as your routine often depends on who you’re surrounded with. For instance, if you’re at a hostel where everyone stays out late drinking, you are much more likely to stay out late and drink. At a more relaxed hostel, you may stay in to go do an early morning tour. Your environment determines your habits and plan for the day. This is important for solo travel since you will want to connect with others. The need for this when traveling with a group is reduced.

Solo travel makes it even more difficult to create healthy routines on the road since there are not routines. When traveling with a group or a buddy, you will have more of a set routine. A solo travel routine is often based on the mood of the day. You will want to do what everyone else is doing. The flexible routine during solo travel makes training very difficult. You could wake up one morning planning a run, only to ditch it to go see a temple with new friends. It is easy to ditch fitness plans in favor of making new friends. How do you manage your health and training with these pressures?

Start with Goals around your Training

Like any fitness practice, training on the road means setting goals. If you have a big race coming up, you will have to dedicate more time to training. Set concrete goals for your trip that you can follow up on. It could be as easy as do a body weight workout for 20 minutes every other day. Your goals should be actionable and concrete. Make your goals sustainable based on your travel schedule.


Accomplishing my goals after travel with my brother as an accountability partner!

This is important with solo travel since activities and events can be so variable. When you create goals, you know you have to train. You can also designate an accountability partner back home to ensure you train. Give your goals some stakes such as a race when you get back or even a monetary bet with your accountability partner. Better yet, make your accountability partner someone you train with back home. You won’t want to come back out of shape; this will force you to train. You can even sign up for a race on the road. Check out my comprehensive post for more on goal setting!

Create a Non-Negotiable Training Time

Create a time when you have to train. Set a routine around training so that it’s something you feel obligated to do. Make training the only non-variable part of your day. Exploring comes with travel. Not having a fixed plan can be a great way to check out a new environment. On the other hand, inconsistent training is a recipe for failure.


Finding some time to bike in Australia

I find the mornings to be a great time to get training in. You can get up before everyone else and have the rest of the day for adventure. You won’t miss out on anything since everyone else will be sleeping. The morning in a new location is a great time to explore. You may have to sacrifice a night out on the town, but a morning training session can set up the rest of your day. Creating a fitness routine on the road can be difficult, but it is definitely doable. If you want more, check out my all-inclusive post about creating a fitness routine on the road.

Design a Training Plan around Solo Travel

Solo travelers bounce back and forth between locations making new friends and meeting up with old ones. Designing your training plan can be very difficult. You may not have access to the equipment you need (such as a bike). Swimming may be impossible. The key is to a do a little planning up front, so you know when and where you can train.


Early morning planned run in Australia

Insert training time into non-travel days. Travel days can be very busy making it hard to get training in. If you’re ambitious, you can train before or after a flight, but this is difficult for most people. Be realistic about the days you will be able to train on. Create a training schedule before you leave. Schedule activities based on the availability of facilities. If you know you are going to be near a pool, swim. Near a bike shop? Rent a bike and ride! Do a little research beforehand to get a better idea of what you can do. Tri For Travel specializes in creating a training plan when you are on the road. Let me work for you to create your perfect vacation AND integrate your training. Schedule a free 30-minute call to discuss your travel and training needs.

If you are just starting a fitness routine, you will have a different approach to training. Start with 1 or 2 days a week and build. If you are on the road for a long time, a 20-minute body weight strength training session can increase fitness quickly. Don’t be afraid to create the fitness routine you have always wanted on the road. Solo travel gives you a great excuse to do what you want to do. Make fitness a priority! For more check out my comprehensive post on starting a fitness routine.

Don’t Use Solo Travel as an Excuse Not to Train

Solo travel can be a great way to create fitness on the road. You are in charge of what you do every day. There is no one telling you what to do. There will be competing commitments especially as you try to feel at home in a new location. By following your goals, you can create fitness on the road! To integrate training into solo travel follow these steps:

  1. Create goals that align with your life and training goals at home
  2. Create very concrete and actionable goals to follow while traveling
  3. Have some accountability
  4. Create a non-negotiable training time
  5. Plan your training around busy times
  6. Do some research to find when you can train and what kind of training you can do
  7. Make solo travel an opportunity to increase and enhance your fitness

Training on the road can be very rewarding. It feels amazing to come back from a solo trip in better shape than when you left. Impress your training partners and dominate your next race. Don’t use solo travel as an excuse not to train! Solo travel provides a multitude of opportunities to create fitness and good health!


What are your experiences with solo travel and training? How do you integrate training into your travels? Do you find it more difficult to train while traveling solo or in a group? Let me know in the comments!

Join the Fitness Crusaders to FIGHT the battle for fitness

Want support in your training and travels? Join the FREE Fitness Crusaders FB group for support and challenges to live healthier. Eat healthier, train smarter, and FIGHT the demons of bad health! Join the community that will support YOU in your fight for fitness. Pick up your lance and mount your bike to conquer the battlefields of fitness!


  1. Zoë

    I’m not training for anything in particular, just general fitness and well being – but it’s certainly harder to maintain an exercise regime while travelling. I generally rely on doing as much walking,as possible, and find I average between 18000-24000 steps per day while I’m away.

    • Joe

      Yes! Daily movement is the best exercise. Walking is awesome! I always think of Italians who never “exercise” but live the longest.

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