The Athlete's Compass

Athletica
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The Athlete’s Compass Podcast is your compass for navigating endurance training and health. In this show, we explore the cardinal directions of training, nutrition, recovery, and mindset, delving into the dynamic relationship that drives athletic success. Athletes are more than numbers; they're individuals with unique lifestyles and mindset challenges. Coaches who understand these personal nuances play a vital role in their athletes' journey. While training details and data are important, tools like Athletica provide a solution to streamline the technicalities, allowing coaches to focus on the human connection which makes the human coaches the best they can be. Each week, renowned sports scientist and researcher Paul Laursen will be our teacher and guide as we break down training principles so you can understand how best to train for your sport! We take a no-b******t and practical approach to support age-groupers, masters, and everyday cyclists, runners, and triathletes like you as you find your direction as an athlete. The hosts are Paul Laursen, sports scientist and founder of the Athletica.ai training platform, Marjana Rakai, coach, sports scientist, and triathlete, and Paul Warloski, coach and cyclist.

  1. HACE 4 DÍAS

    The Science of Aerobic Efficiency And How to Train It

    In this episode of the Athletes Compass podcast, the team breaks down aerobic efficiency—what it is, why it matters, and how it may be more important than VO2 max for long-term endurance performance. They explore the physiology behind efficiency, including mitochondrial development and capillary density, and explain practical ways to measure it using metrics like efficiency factor and aerobic decoupling. The conversation highlights the importance of low-intensity training, strength work, and recovery, while challenging the common “go hard all the time” mindset. The takeaway: slowing down and building a strong aerobic base is the key to unlocking sustainable speed and performance. Key TakeawaysAerobic efficiency = how much speed or power you produce per unit of oxygenImprovements come from mitochondrial growth, capillary density, and fiber-type adaptationsEfficiency Factor (EF) and Aerobic Decoupling are key metrics to track progressLower heart rate at the same pace/power = improved efficiencyZone 1–2 training is the most effective way to build aerobic efficiencyToo much high-intensity training can limit long-term progressStrength training improves efficiency by increasing force productionExternal stress (heat, altitude, life stress) can negatively impact efficiency metricsConsistency matters more than intensity spikesGains can happen at any age—but require patience and repetition Paul Warloski - Simple Endurance CoachingMarjaana Rakai | Nordic Performance Lab

    39 min

  2. 9 ABR

    Menopause & Performance: What You Need to Know with Dr. Rebecca Robinson |

    In this episode of The Athletes Compass, Dr. Rebecca Robinson breaks down one of the most overlooked areas in endurance sports: women’s health across the lifespan, with a focus on perimenopause and menopause. Drawing from her experience as both a sports medicine physician and competitive marathoner, she explains how hormonal changes impact performance, recovery, and overall health—and why decline is not inevitable. The conversation covers fertility myths, training adaptations, nutrition strategies, strength training, and the importance of listening to your body. Ultimately, this episode reframes aging as an opportunity to evolve your training, not limit it. Key TakeawaysPerformance decline is not fixed—many women are peaking into their 40s and beyond.Overtraining and low energy availability can temporarily affect fertility, but long-term damage is unlikely.Estrogen plays a major role in bone health, cardiovascular protection, and recovery.Strength training becomes essential for maintaining muscle, bone density, and balance.Recovery, sleep, and fueling (especially carbs + protein) are more important than ever.Fasted training may increase stress and is generally not recommended for women.Hormone Replacement Therapy (HRT) should be individualized—not a blanket solution.Symptoms like fatigue, brain fog, and poor sleep can mimic overtraining.Listening to your body is the most powerful coaching and training tool.Enjoyment and community are critical for long-term athletic success. Dr. Rebecca RobinsonPaul Warloski - Simple Endurance CoachingMarjaana Rakai | Nordic Performance Lab

    53 min

  3. 2 ABR

    Move Better, Perform Better: Erin Carson’s Training Approach

    In this episode, Erin Carson, one of the most respected strength coaches in endurance sports, breaks down why movement quality is the foundation of performance, injury prevention, and long-term athletic success. She explains how many athletes are already “strong enough” but are limited by stiffness, poor mechanics, and inefficient movement patterns. From simple at-home routines to the concept of “easy speed,” Erin shares practical strategies to improve mobility, unlock better performance, and train for longevity, so you’re not just faster today, but still moving well decades from now. Key TakeawaysMovement quality = efficiency. Better movement reduces energy cost and improves performance quickly.Many athletes don’t need more strength—they need better mobility and coordination.“Easy speed” comes from improved mechanics, not just fitness gains.Tightness in the front of the body inhibits strength in the back (reciprocal inhibition).Most endurance athletes are overly tight in hip flexors and chest due to training posture.Overhead squats are a powerful diagnostic tool for mobility limitations.Ankles, hips, and thoracic spine are the three key mobility areas.Strength training should support movement, not compromise it.Small, consistent routines (“four things”) are more effective than complex programs.Multi-directional movement reduces injury risk and improves durability.Elastic energy (bounce) is more efficient than muscular force.Variety in training (especially for youth athletes) is critical for long-term success.Longevity training starts now: how you move today determines how you age. Use the Code: COMPASS to get a discounted membership for $19.99 per month.ECFIT - 2 Week TrialPaul Warloski - Simple Endurance CoachingMarjaana Rakai | Nordic Performance Lab

    58 min

  4. 26 MAR

    Rest Day vs. Recovery Day: What Actually Works?

    This episode explores one of the most debated topics in endurance training: whether athletes should take full rest days or train every day. Drawing from elite athlete examples and recent research, the hosts explain that there’s no single “correct” approach. Instead, recovery depends on training intensity, individual preferences, and lifestyle. They highlight the importance of low-intensity (zone 1) training, the role of the nervous system in recovery, and why many athletes sabotage progress by pushing too hard on easy days. Ultimately, recovery—whether active or complete—is a critical part of performance, not a break from it. Key TakeawaysThere is no universal rule: both daily training and scheduled rest days can work.Elite athletes follow vastly different recovery strategies—context matters.Active recovery (zone 1 movement) can enhance recovery through parasympathetic activation.Many athletes train “easy days” too hard, limiting adaptation.Zone 1 and Zone 2 training are crucial for building aerobic capacity and heart function.Full rest days are especially valuable when fatigued, sick, or mentally drained.Recovery is not just physical—it’s also mental and emotional.Walking, mobility work, and light movement are highly underrated recovery tools.Low-volume athletes may not need full rest days but should manage intensity carefully.Consistency and quality of sessions matter more than rigid schedules. Ep. 34 Øyvind Sandbakk: The Sc… - Race Ready - Apple PodcastsPaul Warloski - Simple Endurance CoachingMarjaana Rakai | Nordic Performance Lab

    36 min

  5. 19 MAR

    HRV Training Explained: How to Know When to Push or Rest

    Heart rate variability (HRV) is transforming how endurance athletes approach training by providing real-time insight into recovery and readiness. Instead of following rigid training plans, HRV allows athletes to adapt workouts based on their nervous system state, leading to better performance gains and reduced risk of overtraining. This episode breaks down what HRV actually measures, how it reflects the balance between stress and recovery, and why factors like sleep, stress, and lifestyle play a major role. The discussion also explores practical strategies to improve HRV, when to adjust training intensity, and how to interpret low HRV without overreacting. Key TakeawaysHRV measures the variation between heartbeats and reflects nervous system balanceHigher HRV generally indicates better recovery and readiness to trainHRV-guided training leads to better performance gains than static plansPoor sleep is one of the biggest drivers of low HRVOne low HRV day → switch to aerobic trainingTwo consecutive low HRV days → consider full restChronic low HRV requires looking at the bigger picture (stress, hormones, lifestyle)Aerobic training is the most effective way to improve HRVStrength training is beneficial but should avoid training to exhaustionConsistency and context matter more than single HRV readings Why Your HRV Won’t Improve — Daily Reset to Boost RecoveryPaul Warloski - Simple Endurance CoachingMarjaana Rakai | Nordic Performance Lab

    41 min

  6. 12 MAR

    Solo vs Group Training: Which One Is Better for You?

    In this episode of the Athletes Compass Podcast, the hosts explore the pros and cons of training alone versus training in a group. Recent research suggests that while both approaches can produce similar fitness outcomes, group training may lead to greater improvements in functional performance due to social support and motivation. The discussion highlights psychological drivers like self-efficacy, autonomy, and relatedness, and how they shape training success. The hosts share personal experiences with solo workouts, group sessions, and online communities, ultimately concluding that the optimal approach is often a balance tailored to an athlete’s personality, schedule, and goals. Key Episode TakeawaysBoth solo and group training work – overall fitness improvements can be similar across both approaches.Group training may enhance functional performance such as strength and flexibility due to social motivation.Psychological factors matter – social support boosts self-efficacy and self-regulation, which can improve performance.Autonomy vs relatedness – solo training supports independence, while group sessions provide connection and accountability.Training context matters – competitive athletes may benefit from focused solo sessions, while others thrive in social environments.Groups can push athletes beyond perceived limits, helping them discover untapped strength.Races often require solo resilience, making some independent training essential.A balanced approach (often around 80% solo / 20% group) can combine efficiency with motivation and social benefits. Paul Warloski - Simple Endurance CoachingMarjaana Rakai | Nordic Performance Lab

    30 min

  7. 5 MAR

    Meet Athletica AI Coach: The Future of Training

    In this episode of the Athletes Compass Podcast, the hosts explore Athletica’s new AI Coach, a tool designed to provide personalized training feedback and answer athlete questions based on the science of high-intensity interval training. Built using a retrieval-augmented AI system trained on the HIIT Science textbook and Athletica’s internal knowledge base, the coach analyzes workout data, recovery metrics, and athlete comments to generate contextual advice. The conversation highlights real-world examples of how athletes use the tool to improve pacing strategies, adjust training plans, monitor recovery, and avoid injury. The hosts also discuss how consistent logging of RPE and workout notes strengthens the system over time and share a vision for the future where AI could automatically adjust training plans in real time. Key Episode TakeawaysAthletica’s AI Coach is powered by RAG AI (Retrieval-Augmented Generation), pulling from the HIIT Science textbook, blogs, and platform knowledge to answer training questions.The system combines scientific knowledge with an athlete’s personal data including power profiles, training load, and recovery metrics.Athletes can ask questions about: recovery status, training intensity distribution, pacing strategies, nutrition for key workouts, strengths and weaknesses in their data.The AI can reference historical training data, even comments written months earlier, to give contextual advice. Example use cases include: deciding workout order (threshold vs endurance), planning pacing strategies for races, adjusting training after illness or injury.Consistency in training and logging feedback (RPE, notes, comments) improves the AI’s ability to give useful recommendations.The current system cannot automatically modify your training calendar, but future versions may include that capability.A strong aerobic base remains essential—relying only on high-intensity sessions can lead to plateaued fitness and reduced recovery capacity. Athletica's Architecture Paul Warloski - Simple Endurance CoachingMarjaana Rakai | Nordic Performance Lab

    35 min

  8. 26 FEB

    How to Train for Hyrox with Siren Seiler-Viken

    Episode SummaryIn this episode of The Athletes Compass, the team sits down with Siren Seiler-Viken—researcher, coach, and emerging voice in Hyrox performance science. From her early years as an elite dancer to national-level distance running and now competitive Hyrox racing, Siren shares how sustainability, intelligent planning, and aerobic development form the foundation of hybrid performance. The conversation explores the physiological demands of Hyrox, why running may be the most overlooked performance driver, how to balance strength and endurance without sabotaging adaptation, and why pacing strategy can make or break your race. Whether you're a competitive athlete or new to hybrid fitness, this episode delivers practical, science-backed insight on building performance that lasts. Key Episode TakeawaysRunning accounts for ~60% (or more) of Hyrox race time — aerobic development is foundational.Wall balls produce the highest physiological strain due to total-body demand + accumulated fatigue.Hyrox is primarily an endurance event with strength elements—not the other way around.Max strength matters—but mostly to raise your ceiling so race loads feel submaximal.Muscle mass can become a liability if it compromises running economy.A pyramidal or polarized endurance approach builds sustainable fitness.Double-threshold training can be effective for advanced athletes when carefully structured.Splitting strength and endurance sessions by 5–6 hours reduces interference effects.Pacing is critical—early overexertion can derail the entire race.Variation in endurance modalities (run, row, ski) supports durability and injury prevention.Hyrox’s appeal lies in accessibility, inclusivity, and standardized global competition. Timestamps:00:00 – Injury Prevention & Mixing Modalities 02:07 – From Elite Dance to National-Level Running 07:57 – What Is Hyrox? Format & Demands 12:03 – Why Running Determines Hyrox Performance 16:25 – Why Wall Balls Break Athletes 22:13 – Is Max Strength Overrated in Hyrox? 26:25 – Programming: Base Building, Strength & Specificity 52:35 – Double Threshold & Concurrent Training 46:05 – The Rise of Hyrox & Olympic Potential Siren Seiler-Viken CoachingPaul Warloski - Simple Endurance CoachingMarjaana Rakai | Nordic Performance Lab

    1 h 1 min
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The Athlete’s Compass Podcast is your compass for navigating endurance training and health. In this show, we explore the cardinal directions of training, nutrition, recovery, and mindset, delving into the dynamic relationship that drives athletic success. Athletes are more than numbers; they're individuals with unique lifestyles and mindset challenges. Coaches who understand these personal nuances play a vital role in their athletes' journey. While training details and data are important, tools like Athletica provide a solution to streamline the technicalities, allowing coaches to focus on the human connection which makes the human coaches the best they can be. Each week, renowned sports scientist and researcher Paul Laursen will be our teacher and guide as we break down training principles so you can understand how best to train for your sport! We take a no-b******t and practical approach to support age-groupers, masters, and everyday cyclists, runners, and triathletes like you as you find your direction as an athlete. The hosts are Paul Laursen, sports scientist and founder of the Athletica.ai training platform, Marjana Rakai, coach, sports scientist, and triathlete, and Paul Warloski, coach and cyclist.

Información

  • Creador
    Athletica
  • Años de actividad
    2023 - 2026
  • Episodios
    124
  • Clasificación
    Apto
  • Copyright
    © Copyright 2026 Athletica
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    The Athlete's Compass

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