The Athlete's Compass

Athletica
  • 5,0 (8)
  • FITNESS
  • CHAQUE SEMAINE

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. -11 H

    The Power of Listening to Your Heart Rate

    In this episode of The Athletes Compass, the team—Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai—dives into the world of heart rate. They break down what heart rate data really tells us, why your measurement device matters, and how to avoid common training mistakes. The hosts explore how heart rate interacts with stress, sleep, heat, and ego—and how understanding this interplay can unlock smarter training and recovery. With personal stories, expert insights, and laughs along the way, this episode offers clarity on using heart rate as a tool—not a trap. Key TakeawaysDevice matters: Chest straps provide more accurate heart rate data than wrist-based optical monitors, especially during high-intensity efforts.Context is king: Heart rate is affected by stress, sleep, hydration, heat, and more—don’t view it in isolation.Listen to your body first: RPE (Rate of Perceived Effort) should always guide you before any data point.Zone 2 is foundational: Training too hard on easy days is a widespread mistake; true zone 2 work requires discipline.Heat and cardiac drift: Rising heart rate during long or hot sessions can be due to heat stress, not just fatigue.Power vs Heart Rate: Use heart rate for Zone 1–2 training and power/pace for Zone 3+ efforts.Ego check: Don’t let ego push you into higher zones when you should be staying easy.Use AI tools like Athletica: Smart software can help interpret heart rate data in context for better decision-making. Article - Pace vs Power vs Heart-Rate: How to Pick the Right Training Metric (and When to Switch)Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

    47 min

  2. 20 NOV.

    Why Slow and Steady Actually Wins: The Power of Zone 2

    In this episode of The Athlete’s Compass, the hosts explore the often-underestimated power of Zone 2 training—effort levels that allow for relaxed, conversational pacing. They break down the physiology behind this aerobic zone, why elite endurance athletes rely on it, and how it promotes mitochondrial growth, fat metabolism, and long-term durability. With personal anecdotes and references to key research studies from 2023 and 2025, the conversation highlights the importance of consistent, low-intensity training for all athletes—from Olympians to time-crunched weekend warriors. The team also discusses how to apply Zone 2 strategically, avoid ego-driven pitfalls, and track progress through heart rate, efficiency, and perceived effort. Key TakeawaysZone 2 training sits just below the first ventilatory threshold and supports aerobic efficiency.It promotes mitochondrial density, enhances fat oxidation, and builds durability over time.Even world-class athletes make performance gains primarily through increased low-intensity volume.Conversational pace and relaxed breathing are useful real-world indicators of being in Zone 2.Avoid the "ego zone" (Zone 3) during base training to maximize aerobic adaptation.Zone 2 is especially critical for masters athletes with limited time—focus on consistency, not volume.Tracking metrics like heart rate, pace/power, and efficiency factor (EF) helps measure progress.Use Zone 2 as a foundation and add high-intensity (HIIT) strategically for optimal results. Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

    39 min

  3. 13 NOV.

    Why You’re Not Getting Fitter: The Truth About Plateaus

    Every athlete—beginner, elite, or aging—eventually hits a frustrating plateau where progress stalls despite hard work. In this insightful episode, the team unpacks what a training plateau really is, how to distinguish it from overtraining or undertraining, and what physiological, psychological, and lifestyle factors may be contributing. From VO2 max goals to recovery metrics, the discussion touches on aging, hormones, training load, and the need for recovery or change. Whether you're pushing too hard, not hard enough, or simply stuck in the same routine, this episode offers science-based tools and personal experiences to help you break through your plateau. Key Takeaways:Plateaus are normal and can happen due to overreaching, lack of recovery, aging, or unvaried stimulus.Wearables like Garmin offer insights, but long-term test environments (like consistent routes or rides) provide more valid trend data.Training isn't linear. More effort doesn't always mean more progress.Critical Power and HRV are reliable performance and recovery indicators.Masters athletes must prioritize strength, rest, and periodization.Men vs. Women: Aging impacts men and women differently; strength training is critical for aging women.A well-structured off-season is often skipped but essential for long-term performance.Mental reframing and reflection are powerful tools for navigating plateaus. Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

    38 min

  4. 6 NOV.

    Why Endurance Athletes Need More Than a Training Plan with Jared Markiewicz

    In this episode of The Athletes Compass, performance coach and speaker Jared Markiewicz shares how the disciplines of motivation, consistency, and self-reflection form the core of sustainable athletic—and personal—growth. Drawing from his journey from one-on-one coaching to leading hundreds through Functional Integrated Training and Fit Legacy, Jared dives deep into how everyday athletes can shift from extrinsic to value-driven motivation, combat perfectionism, and implement his “elite formula” to create consistency amidst chaos. With powerful analogies and stories—especially from youth coaching and parenting—Jared offers practical ways to train both the body and the mind. Key Takeaways:The "Flywheel" Framework: Motivation → Discipline → Reflection fuels long-term growth.Elite Formula: A mindset framework—Elite (A+), Exceed (B), Elevate (C/"minimum effective dose")—helps perfectionists stay consistent.Reflection is Underrated: Most athletes overlook reflection; tools like ESP (Effort, Success, Progress) provide structure.Motivation Transitions: True resilience comes from shifting motivation from novelty to deep, value-based purpose.Performance Beyond Fitness: Jared applies coaching principles to life—family, leadership, work.Power of Positive Coaching: Youth athletes respond more to encouragement than correction—this also applies to adults.Movement as Foundation: Physical training supports energy, stress resilience, and emotional health.Simplicity Over Complexity: Simplifying systems is crucial to unlock more of our human potential. Jared Markiewicz | Fit LegacyGet Your Annual Plan NowPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

    50 min

  5. 30 OCT.

    Human Coach vs. AI: What Endurance Athletes Really Need To Know

    In this episode of The Athlete’s Compass, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai explore the evolving role of the coach in an age where AI platforms like Athletica are redefining personalized training. They discuss what human coaches bring to the table that software can’t—empathy, accountability, real-time adaptation, and the power of meaningful connection. The trio dives into when athletes should consider a coach, how to blend AI and human guidance, and why trust, communication, and reflection are the foundations of great coaching relationships. Whether you’re new to structured training or chasing your next PR, this conversation will help you decide if—and when—a coach is right for you. Key TakeawaysAI is powerful, but not personal: Platforms like Athletica can optimize training plans, but they can’t yet provide emotional intelligence, empathy, or contextual life adjustments.Human coaches see what data misses: Coaches can spot burnout, emotional fatigue, and life stress that don’t show up in the metrics.Reflection fuels growth: Great coaches help athletes look back on progress and learn from every block of training.Coaching is a relationship: Chemistry, trust, and honest communication are essential to making it work.It’s okay to move on: Trying a coach and realizing it’s not the right fit isn’t failure—it’s part of the learning process.Combining AI + human guidance offers the best of both worlds: data-driven plans with human understanding.Beginners may benefit most: A coach can shorten the learning curve by helping athletes interpret data, pacing, and physiology.Coaching is an investment in health and learning, not just performance. YOUR STRONGEST YEAR STARTS NOW: Commit to your goals with a full year of adaptive Al coaching. Get 15% off your annual plan with code ANNUAL15 Offer expires 11:59 PM (GMT+13) on November 16th, 2025, and is valid only on our website. Cannot be combined with another promo code. To change your current subscription to annual, please login to your account – Hit Settings – Subscriptions&Billing. Get Your Annual Plan NowPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

    43 min

  6. 23 OCT.

    Insulin 101: What Every Endurance Athlete Needs to Know

    In this insightful episode, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai break down the crucial topic of insulin sensitivity and resistance—a metabolic issue that affects not just people with diabetes but endurance athletes too. They explore how insulin works in the body, how chronic exposure to sugar can lead to insulin resistance, and why even fit athletes can suffer from poor metabolic health. Drawing from personal experience, science, and practical tips, they discuss how dietary choices, strength training, stress, and lifestyle all shape our insulin response. Importantly, they offer actionable advice for athletes who want to optimize performance, avoid midsection weight gain, and stay metabolically healthy as they age. Key TakeawaysInsulin is essential for moving glucose into muscle and fat cells but becomes problematic when chronically elevated.Advanced Glycation End Products (AGEs) from persistent high glucose contribute to aging and health decline.You can't outrun a bad diet—even fit athletes can become metabolically unhealthy with excessive sugar intake.Insulin sensitivity declines with age, high stress, or sugar-heavy diets, but can be reversed.Strength training and endurance training increase insulin sensitivity by increasing muscle mass and GLUT4 activity.Common signs of insulin resistance: stubborn fat, reduced performance, fatigue, poor sleep, and high blood pressure.Fasted training and reducing sugar can restore insulin sensitivity and boost fat metabolism.Lifestyle plays a huge role: stress and processed foods drive insulin resistance, especially in aging athletes. Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

    35 min

  7. 16 OCT.

    How Periodization Builds Performance Without Burnout

    In this episode of The Athlete's Compass, Paul Laursen, Marjaana Rakai, and Paul Warloski break down the concept of periodization — the practice of structuring your training into purposeful phases like base, build, and taper. Drawing from cutting-edge research, Norwegian endurance dominance, and their own coaching experience, they explore how layering aerobic work with strategic intensity helps everyday athletes adapt better, avoid burnout, and peak on race day. From understanding adaptation energy to learning how Athletica supports personalized training, this conversation uncovers why slow, steady base work might be the most powerful (and overlooked) part of endurance training. Key TakeawaysBase training is critical: It builds aerobic capacity and sets the stage for effective high-intensity training later.Adaptation energy matters: Without a solid aerobic base, athletes struggle to respond to more intense sessions.Periodization isn't just for pros: Everyday athletes benefit from a structured plan tailored to their goals and life constraints.VO2 max work shouldn’t disappear during base phase—tapping into it year-round yields continued adaptation.Athletica allows for flexibility, letting athletes shift between base and build weeks depending on how they're feeling or recovering.Heart rate variability (HRV) can guide periodization, indicating readiness for harder work or a need to rest.Avoid over-racing: Always being in build or race mode leads to fatigue, poor performance, and mental burnout.Nutrition can be periodized too, aligning fueling strategies with session intensity to maximize benefits. Lawrence van Lingen | Move Better, Live BetterDr. Paul Laursen publications on ResearchGateMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

    35 min

  8. 9 OCT.

    From Comments to Coaching: Unlocking Athletica’s Emotional Data with Dr. Andrea Zignoli

    In this episode of the Athletes Compass Podcast, the team is joined by Andrea Zignoli to explore a unique research study conducted within the Athletica platform—analyzing over 55,000 athlete comments to detect emotional patterns through sentiment analysis. The findings reveal that outdoor workouts tend to trigger more joyful responses, certain body part mentions signal pain, and beginner athletes generally report less joy compared to advanced users. The discussion dives deep into how this emotional data could shape personalized AI coaching and highlights Athletica’s cautious yet promising approach to integrating sentiment with training load decisions. Key Takeaways Sentiment analysis on Athletica reveals emotional insights from athlete comments.Outdoor workouts, especially running, are associated with more positive sentiments than indoor activities.Mentions of specific body parts (e.g., shoulder, calf) are often linked to negative emotions—usually signaling pain or injury.Beginner athletes express less joy in comments, possibly due to physical discomfort or lack of adaptation to training.Advanced language models now enable accurate emotional classification of athlete-written feedback.Athletica aims to use sentiment data as an additional layer in training load monitoring—alongside HRV and RPE.Coaches like Dan Lorang value athlete comments as a key insight into readiness and performance.Future Athletica features will include conversational AI and more nuanced integration of comment sentiment into adaptive training prescriptions. Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

    45 min
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À propos

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.

Informations

  • Création
    Athletica
  • Années d’activité
    2023 - 2025
  • Épisodes
    104
  • Classification
    Tous publics
  • Copyright
    © Copyright 2025 Athletica
  • Site web de l’émission
    The Athlete's Compass

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