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“People remember the last interval.” Our minds are wired to weigh the ending of an experience disproportionately. Whether it’s a workout, a movie, or a book, what happens at the end sticks. And that has powerful implications for coaching and performance.
It's called the "peak-end rule." We evaluate experiences not by the average, but by the most intense moment and how it ended. A great workout can feel like a letdown if the last rep goes poorly. A rough session can feel like a breakthrough if you nail the final rep. In performance, perception becomes memory. And memory becomes motivation or doubt.
As coaches, we often focus on the physical: paces, splits, heart rate, lactate. But we can’t forget the psychological: how an athlete feels walking away. That feeling impacts confidence, belief, and buy-in. You can plan the best workout physiologically, but if they walk away defeated? It might not land the way you hoped. Training isn’t just about adapting the body. It’s about shaping perception.
I saw this when I was working out with 3:46 miler Alan Webb back in the day. He had 8x800. He crushed the workout. With the final half at or near 2 flat. . But when the last rep wasn’t quite what he wanted, a 2:00.2, he left frustrated. It didn’t matter that the first seven reps were world-class. The final one defined the session in his mind. That stuck with me.
So what do we do with that? It doesn’t mean every session ends with fireworks. But it does mean being intentional about how we finish. Sometimes that means a strong final rep to boost belief. Other times it means setting up adversity they can overcome. The goal is purposeful difficulty, not random exhaustion.
It's the same outside of running. It’s why great performers leave practice on a high note. Why a therapist ensures a client leaves with a clear, hopeful next step. Or why a teacher ends class with a small, engaging win instead of cramming more content. The final moments of any experience shape how it’s stored, remembered, and acted on. We’re not just teaching skills, we’re teaching stories.
Think about your own life. A great vacation can be spoiled by a stressful trip home. A long conversation remembered fondly—or awkwardly, based on the last 60 seconds. This is how the mind works: endings echo. So in performance, in coaching, in relationships: end intentionally. Craft the finish, and you shape the memory.
Leave people feeling like they accomplished something or have hope for a future. We need a small win to latch on to. Confidence is earned, and a large part of it is how we remember what we did. Design your sessions so the story ends with a sense of progress. Because in sport and in life, how we end often shapes what we carry forward.
If you'd like to learn more about the mental side of performance, I created a free 14 day video course to help others: <a target="_blank" href="https://thegrowtheq.kit.com/978cd6a31d" color="blue">thegrowtheq.kit.com/978cd6a31d</a>