Issue #25: Why Intrinsic Motivation Wins Long Term

🥞 Fueling for a New PR

👨‍💻 Introduction

Topic: Why Intrinsic Motivation Wins in the End

This past weekend, I hit a massive personal goal in HYROX, breaking 58 min with a 57:43 time in the Men’s Pro division. I've only been HYROX-focused for 2 full years now, but to me, this was the culmination of 20+ years of training and pushing myself to new limits in basketball and now running + HYROX.

What I've learned over the years is that it's not the accolades or results that keep the fire burning, it's the genuine love of the process: the satisfaction of getting a little fitter, a little faster, and a little tougher each week. This got me thinking about what really drives long-term success in sports. Many athletes achieve longevity and continuous improvement not by chasing medals, but by chasing mastery and enjoyment.

In this issue, we explore the “long-game” mindset – why being driven by passion and personal goals can ultimately lead to better performance than fixating on podiums and results.

🔍️ Deep Dive

Intrinsic vs. Extrinsic – Short Sprint vs. Long Marathon

A 2025 review of 97 studies confirmed that intrinsic motivation (enjoyment, personal growth, achievement) drives long-term commitment and performance. Extrinsic rewards like medals or social approval provide short bursts of motivation but "lack enduring influence" on athlete engagement.

Athletes who stay in the sport longer and perform better over time often do it for the love of the process, not for applause. When enjoyment disappears, so does consistency.

Source: Sports Motivation: A Narrative Review of Psychological Approaches to Enhance Athletic Performance

Confidence and Goal Setting

Another 2025 study showed that athletes chasing extrinsic goals (like trophies and medals) had lower self-confidence and perceived their goals as harder to reach. Athletes who focused on mastery goals (personal improvement, skill development) felt more capable and in control.

The takeaway: focus on things you can control, like improving your form, training consistently, how you fuel your workouts, and let the medals come as a byproduct.

Source: The “What” of Athletes’ Goal Pursuit and Its Relationships to Goal-Related Processes and Well- and Ill-Being

Passion = Persistence

Research has found that athletes driven by enjoyment and passion show greater mental toughness and resilience to setbacks. These athletes tend to bounce back from injuries and bad races faster. They stick with training through low-motivation days because the training itself is rewarding.

Without this internal passion, external setbacks feel crushing. The medal-focused athlete loses drive when the podium isn’t in reach. The process-focused athlete sees the same obstacle as a lesson and keeps moving.

Sources: Thriving Through Adversity: The Role of Passion and Emotions in the Resilience Process and On the Role of Passion in Performance

Using Extrinsic Motivation the Right Way

Extrinsic rewards can help spark short-term effort, but only if they're aligned with intrinsic values. Setting a time goal for a race gives you focus and accountability. And beating out a competitor/peer can be satisfying. But make those things supplements to your real why, not replacements for it.

In my case, chasing sub-58 in HYROX gave me complete focus. Those that know me well know that (1) Discipline is probably my best skill, and (2) I get a little extra fire from external factors from time to time. For most of my life, I’ve tried to find a healthy balance between the two but at times got caught up in the external pushes. What actually fueled me for months was the satisfaction of nailing sessions, being able to tolerate more training volume, and playing around with the formula to see what worked best for me. The 57:43 finish was the cherry on top.

🧪 Lab Notes

• The value is in the pursuit, not the finish line

  • When you love the grind, discipline becomes less about force and more about flow.

  • Consistency becomes a habit because you enjoy the work. This is the discipline that sustains performance over years.

• Push vs pull motivation

  • Healthy and sustainable motivation comes from things that pull you out of bed in the morning.

  • Relying on external motives to push you is not something that will last long term.

• Remember your "Why"

  • Reflect regularly on what got you into sport and make room for that joy.

  • If you love exploring, take a new trail route. If you love the community, hit a group workout. These mini-rewards keep the fire lit.

• Play the Long Game

  • A single PR or finish time doesn’t define who you are and what you do.

  • Track your progress over months, not days.

  • Sustainable success comes from showing up consistently an falling in love with the process.

Train for the long game and the results will follow. Thanks for following along!