The Athlete's Compass Athletica

In Episode 3 of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai and Dr. Paul Laursen, delve into advanced strategies for high-intensity interval training (HIIT). They address a triathlete's question about the best ways to structure HIIT workouts, discussing the progression of interval lengths, the importance of workout reserves, and the nuances of active vs. passive recovery. The hosts also debunk common HIIT myths, such as the necessity of intense pain for gains, and emphasize the importance of personalized training approaches. The episode provides valuable insights for both novice and seasoned athletes looking to optimize their HIIT routines.
Key Episode TakeawaysProgression in HIIT: Gradually increasing interval lengths can be beneficial, but it’s important to tailor this to individual fitness levels and preferences.Workout Reserve: Utilizing Athletica’s workout reserve feature can help athletes monitor their training load and avoid overtraining.Recovery Strategies: Passive recovery is more effective than active recovery for replenishing oxygen and preparing for subsequent intervals.Warm-Up Techniques: A progressive warm-up, including some strides and accelerations, helps in achieving better performance during HIIT.Misconceptions about HIIT: Effective HIIT doesn’t necessarily involve extreme pain; it’s more about smart, sustainable training.Role of RPE: Understanding Rate of Perceived Effort (RPE) can guide training intensity better than fixed power targets.Starting HIIT: Beginners should start with manageable intervals, like 30-30s, and gradually progress as they build endurance and strength.Readiness for HIIT: Ensuring overall fitness and health before starting HIIT is crucial to avoid injury and excessive fatigue.
Superior performance improvements in elite cyclists following short-interval vs effort-matched long-interval training - PubMedHow HIIT Helps and Hurts - Dr. Phil MaffetonePaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this second episode of a three-part series on the Athletes Compass podcast, hosts Paul Warloski and Dr. Paul Laursen, with guest Marjaana Rakai, continue to explore the complexities of High-Intensity Interval Training (HIIT). Building on the foundational knowledge from the first episode, they delve deeper into how HIIT can be tailored to different athletic phenotypes, particularly distinguishing between fast twitch and slow twitch muscle fibers. The conversation centers on listener questions from social media and the forum, addressing how various HIIT prescriptions can optimize performance for specific sports, from crit racing to Ironman triathlons. Drawing on Laursen's extensive research and the latest findings in exercise science, this episode offers a nuanced look at HIIT customization for maximizing athletic potential.
Key Episode Takeaways
HIIT effectiveness varies significantly between fast twitch and slow twitch muscle fibers.Short HIIT sessions are generally more beneficial for fast twitch athletes, while longer sessions suit slow twitch types better.Personal experimentation and feedback are crucial in determining the most effective HIIT type for an individual.Coaches should consider an athlete's muscle fiber composition when designing training programs.HIIT protocols can and should be adjusted over time based on athlete feedback and performance changes.
Optimizing your HIIT – go short to get more bang for buck!HIIT Science Book - Application of High-Intensity Interval Training

In this first episode of a three-part series on the Athletes Compass podcast, hosts Paul Warloski and Marjaana Rakai, together with expert Dr. Paul Laursen, explore the intricacies of High-Intensity Interval Training (HIIT). The episode delves into HIIT’s foundational concepts, physiological benefits, and strategic applications, drawing extensively on Laursen's research and his co-authored guide, "The Science and Application of High-Intensity Interval Training." The discussion offers insights into how HIIT enhances both cardiovascular health and muscular efficiency, the importance of balancing intensity for optimal training outcomes, and practical advice for implementing HIIT effectively in training regimens.
Key Episode Takeaways:HIIT involves short, intense bursts of activity that improve cardiovascular health and muscle fiber recruitment.It's essential to balance HIIT with lower intensity training to avoid burnout and optimize overall fitness.Understanding the physiological responses to HIIT can help athletes tailor their workouts for maximum benefit.Proper pacing during HIIT sessions prevents exhaustion and ensures consistent performance across workouts.The integration of science into training, such as Laursen's insights from "The Science and Application of High-Intensity Interval Training," aids in crafting more effective exercise programs.
HIIT Science Book - Application of High-Intensity Interval Training

In this informative episode of the Athletes Compass podcast, hosts Paul Warloski and Dr. Paul Laursen, alongside guest Marjaana Rakai, delve into the intricacies of nutrition for early morning workouts. They discuss whether it's necessary to fuel before high-intensity training sessions, particularly when they occur first thing in the morning. Dr. Laursen emphasizes the importance of understanding personal dietary habits and encourages experimenting with nutrition to discover what enhances individual performance. They tackle listener questions, dissect common misconceptions about caloric intake, and advise on optimal post-workout nourishment, focusing on whole foods and proper protein intake, and they discuss nutritional strategies for vegan and vegetarian athletes.
Key Takeaways:
For short, early morning workouts, pre-fueling may not be necessary as the body has sufficient stores from dinner the night before.Eating natural, whole foods is recommended over processed sports nutrition products for both pre- and post-workout meals.It's important to experiment with nutrition individually to observe its impact on performance.Post-exercise fueling with whole foods is crucial for recovery, and athletes should not neglect the intake of protein.Nutritional needs can vary widely on rest days versus training days, and hunger cues should guide eating decisions.Calorie counting can be flawed; instead, focusing on the quality of food and its nutrient content is more beneficial.Vegan and vegetarian athletes may face challenges in meeting protein and nutrient requirements and may need supplements.
A high-carbohydrate diet lowers the rate of adipose tissue mitochondrial respiration - PubMedPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of the Athletes Compass podcast, hosts Paul Warloski and Marjaana Rakai engage with Dr. Paul Laursen, the multifaceted founder of Athletica, co-host of the HIIT Science podcast, and author. They explore his life story, delving into his past as a triathlete, his academic research, and the eventual creation of AI coaching platform Athletica. Through a candid and personal discussion, they touch on the intersections of endurance training, entrepreneurial spirit, and the role of technology in sports science, highlighting Dr. Laursen's personal and professional milestones, his approach to coaching, and his vision for Athletica's future.
Key Episode Takeaways:Dr. Paul Laursen's transition from an athlete to an entrepreneur and academic.The importance of endurance, resilience, and the influence of his family on his career.The creation and growth of Athletica and its impact on athletes and coaches.Insights into balancing professional commitments with personal well-being.The evolution of sports science and the integration of AI into athlete coaching.Future aspirations for Athletica and the advancement of personalized training.
HIIT Science Book - Application of High-Intensity Interval TrainingDr. Paul Laursen publications on ResearchGateA Systems Model of the Effects of Training on Physical Performance | IEEE Journals & Magazine | IEEE XplorePaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In the second installment of The Athletes Compass focusing on nutrition, Paul Laursen and Marjaana Rakai guide Paul Warloski through the nuances of adopting a low carb, high fat (LCHF) diet. They delve into Professor Tim Noakes' Real Meal Revolution, which categorizes foods into green, yellow, and red lists for easier dietary choices. The hosts stress the significance of fat adaptation, a process where the body becomes efficient at using stored fat for energy, thereby reducing its dependence on carbohydrates. This dietary strategy is discussed as a means to enhance athletic performance, facilitate weight loss, and improve overall health. Additionally, the episode provides practical advice for transitioning to a low carb diet, such as incorporating fasted training sessions and gradually decreasing carbohydrate intake.
Key Episode TakeawaysFat Adaptation: Transitioning to a fat-adapted state can improve endurance performance by leveraging stored fat for energy.Real Meal Revolution: This resource provides a framework for a low carb, high fat diet, categorizing foods into green (consume often), yellow (consume moderately), and red (consume sparingly) lists.Gluconeogenesis: The body's ability to produce glucose from non-carbohydrate sources, ensuring energy supply even on a low carb diet.Nutrient Density: A well-formulated low carb diet can provide superior micronutrient profiles compared to high carb diets.Experimentation: Athletes should experiment with their diet and training to find what works best for their individual needs, including trying fasted workouts and monitoring performance without carbs.Gradual Transition: Moving to a low carb diet should be done gradually to allow the body to adapt and to identify personal tolerance levels.Listening to Your Body: It's crucial to eat when hungry and choose nutrient-dense foods to avoid low energy availability and ensure proper recovery.
Oral carbohydrate rinse: placebo or beneficial? - PubMedRelative Energy Deficiency in Sport (RED-S): Scientific, Clinical, and Practical Implications for the Female Athlete - PMCOverfat Pandemic - Dr. Phil MaffetoneTim Noakes, The Real Meal Revolution