Are You a Lion, Bear, Wolf, or Dolphin?

You already have the drive, but what if you could make your workouts even better? It turns out your body has its own internal rhythm, and by understanding your chronotype, you can unlock a new level of performance. It's not about forcing yourself to work out at a specific time – it's about discovering when your body is naturally ready to move.

For years, chronotypes were referred to as only two types: early morning Larks or night Owls. But Michael Breus, a renowned sleep expert, knew that wasn't enough to capture the weird and wonderful ways our bodies work. He created a new concept, moving beyond the old categories and introducing four new ones based on wild animals.

We're talking about the disciplined Lion, the go-with-the-flow Bear, the restless Dolphin, and the wild Wolf. Each one has a different rhythm that can tell you when your body is naturally ready to move.

So, are you trying to hit the gym at the wrong time? Read on to figure out which animal you are and unlock the secret to a better workout.

🦁 The Lion: rise and grind

If you're a Lion, you're the one who springs out of bed before the sun even thinks about it, already plotting a hostile takeover of your to-do list. While the rest of the world is hitting snooze, you're already in your element: disciplined, goal-oriented, and ready to get after it.

Your day starts with purpose, and by the time everyone else is on their first cup of coffee, you've already knocked out half your plan. You're wired for routine and moderation, which means your energy is at its peak in the morning and starts to fade by the evening.

Best time to work out

For you, the world is your oyster in the AM. When it comes to sports and exercise, your body is ready to rock and roll with the sunrise. Studies show that Lions feel less fatigued and get better results from their workouts when they train in the morning. This is because your core body temperature and alertness levels rise earlier than everyone else's. Your window of opportunity is typically from dawn until midday, so get that run or workout in early to maximize your performance.

Key takeaway

Stick to your guns. Your natural rhythm is your superpower. By doing your physical activity in the morning, you're reinforcing your body's natural schedule. Pushing a tough workout to the evening might feel like a good idea, but it can actually throw your internal clock out of whack and make it harder to get a good night's sleep.

🐻 The Bear: Going with the flow

If you're a Bear, you're pretty much the go-to person for everything. You make up over half the population, and your internal clock is perfectly in sync with the sun's schedule. You wake up when it's light out and are ready for bed when it gets dark.

You're the easygoing, social type who gets stuff done right in the middle of the day. You hit your stride from late morning to early afternoon, but don't be surprised if that midday slump hits you, making you feel like you need a nap after lunch.

Best time to work out

For you, the afternoon is prime time. Your peak physical performance usually kicks in around midday, which is pretty sweet because it means you're naturally aligned with most social and work schedules. This is exactly why a lot of gym classes and team sports happen in the afternoon – they're built for people like you. Your body's ready for action, so hitting the gym or the trail in the afternoon is when you're going to feel your strongest.

Key takeaway

You're a natural. Since your rhythm matches the majority of the world, it's easy for you to find a workout routine that sticks. Take advantage of that midday and afternoon energy. Your circadian rhythm is already on your side, so there's less conflict between your natural inclination and your schedule. The world is your gym, and you're already on time.

🐺 The Wolf: Born to be wild

If you're a Wolf, you're a classic nighttime enthusiast. While Lions and Bears are dreaming, you're just getting started, feeling most alive when the sun goes down. Waking up early feels like a punishment, and your brain doesn't truly kick into gear until the rest of the world is winding down.

You're the one pulling all-nighters, fueled by a creative and impulsive energy that makes you more comfortable with taking risks. Your peak productivity often happens in the late afternoon and stretches deep into the night.

Best time to work out

The night is your time to shine. Your core body temperature and alertness levels rise much later than everyone else’s, which means your peak performance window is in the afternoon and evening. When you try to hit the gym in the morning, your body feels sluggish, and you perceive the effort as much more fatiguing. But once the sun starts to set, you're ready to go all out, whether it's on a run or in a class.

Key takeaway

Work with your nature, not against it. Studies show that Wolves have a much higher risk of dropping out of exercise programs, especially as they age, possibly due to morning scheduling. Ditching the early workout and embracing an evening routine can make all the difference. Stop fighting your body's rhythm – find a way to get your workout in when you feel most alive.

🐬The Dolphin: wired and tired

If you're a Dolphin, you're always feeling a little wired, but tired. Your sleep is a mess, and you’re a light, restless sleeper who has trouble staying asleep.

You're known for being intelligent and introverted, with a brain that just won’t shut down. While the rest of the world is sleeping, you might be up, feeling a nervous energy that keeps you restless at night. This irregular sleep pattern means your daily rhythm is unpredictable, and your energy levels can fluctuate wildly.

Best time to work out

Your body's performance window is as unique as you are. While you might feel like you're running on fumes, your most productive time is often in the mid-morning, from about 10am to 2pm. This is the time to get your most intense work done and, if your body allows, fit in a solid workout. Your antsy energy at night can make you feel like moving, but it’s during the day when you'll get the most out of your physical activity without messing up your already delicate sleep schedule.

Key takeaway

Don't push it. You can't rely on a perfect routine, so listen to your body and work with it. The key for you is consistency, even if it’s at a lower intensity. Gentle morning exercise can help establish a better rhythm, and avoiding intense workouts late in the day is crucial to prevent further disrupting your sleep. Finding what works for your unique energy levels is the ultimate goal.

Enjoying this article? Subscribe to Polar Journal and get notified when a new Polar Journal issue is out.

Subscribe

Your personal energy forecast

Knowing your chronotype is a great way to start, but for those who want to get really nerdy with their workout schedule, Polar's SleepWise™ can take you to the next level. It's a lot like your own personal chronotype guru, using data from your sleep – how much you got, the quality, and your internal circadian rhythm – to create a daily forecast of your alertness. It literally shows you, hour by hour, when your energy is gonna be at its peak and when it's going to dip.

Just like figuring out whether you're a Lion, Bear, Wolf, or Dolphin, SleepWise™ provides a roadmap to follow your body's natural rhythm. It helps you find those perfect moments to go all out on a run, crush a challenging strength workout, or even just take a walk when your body is primed for it. The goal is the same: stop fighting against your natural flow and start working with it. Because when you do, your workouts will feel less like a chore and more like the powerful, natural thing they were always meant to be.

undefined

POLAR Loop

Screen-Free Wearable Health Band & Fitness Tracker

POLAR Loop is a screen-free, subscription-free fitness band that helps you sleep better, recover smarter, and stay active—without distractions.

POLAR Loop