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PODCAST

The Athlete"s Compass

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

health & fitness fitness

All Episodes

41:45

Mastering the Basics: Mikael Eriksson’s Endurance...

The Athlete"s Compass ·

2025/09/04

In this episode of The Athletes Compass, Mikael Eriksson—founder of Scientific Triathlon and host of That Triathlon Show—joins to share five key coaching lessons drawn from nearly a decade of coaching and over 600 podcast episodes. Mikael emphasizes the importance of individualization in training, the biopsychosocial model of performance, mastering the basics like sleep and nutrition, developing strong communication as a coach, and resisting the allure of trendy training hacks. Whether you're an

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46:33

From Load to Strain: Dr. Stephen Seiler's Latest...

The Athlete"s Compass ·

2025/08/28

In this insightful episode of Athlete’s Compass, Dr. Stephen Seiler joins hosts Paul Laursen, Marjaana Rakai, and Paul Warloski for a deep conversation on breathing as a training tool, recovery as a performance enhancer, and the importance of individualizing endurance training. From nasal-only breathing sessions to the role of sentiment analysis in monitoring strain, the discussion blends science, practicality, and humility. Dr. Seiler encourages athletes—especially the high-performing

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42:33

How AI Coaching Helped an Everyday Engineer Win...

The Athlete"s Compass ·

2025/08/21

Luke Evans shares his remarkable journey from a Canadian hockey player with no running background to winning Ironman Ottawa in 8:40 while holding down a demanding engineering job. He details his self-coached early days, the influence of family, the leap to Ironman racing, and the pivotal role of Athletica’s AI coaching in managing training load. Luke discusses setbacks — from COVID cancellations to crashes, injuries, and GI issues — and the strategies that fueled his Ottawa victory, including a bold

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46:35

From Load to Strain: Dr. Stephen Seiler's Latest...

The Athlete"s Compass ·

2025/08/14

In this episode, the Athletes Compass team sits down with legendary exercise physiologist Dr. Stephen Seiler, who’s best known for popularizing polarized training. Dr. Seiler shares his latest insights into using breathing frequency as a real-time indicator of training stress—a potentially more accurate and actionable metric than heart rate or RPE. He explains the conceptual shift from traditional load-focused models to a "load–stress–strain" framework and discusses how wearables and new tech are

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36:45

Can You Out-Train Your Genes After 50? Listener...

The Athlete"s Compass ·

2025/08/07

In Episode 88 of Athletes Compass, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen tackle listener questions on aging, training volume, fasted sessions, and optimizing recovery. They explore how much genetics influence athletic aging, how even the pros structure rest days during the Tour de France, and whether walking can serve as effective low-intensity training. Listeners also get insights into VO₂ max workouts across modalities, the practicality of fasted rides, and why context is

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28:32

From VO2 Max to Durability: Rethinking the Key...

The Athlete"s Compass ·

2025/07/27

In this episode of the Athlete's Compass podcast, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai welcome endurance researcher Harrison Dudley-Rode to explore "durability"—a newly emerging fourth pillar of endurance performance alongside VO2 max, threshold, and economy. They unpack how physiological performance metrics like lactate threshold and critical power decline over time, what influences this degradation, and how athletes can potentially train to slow it. They also dive into the

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40:31

The Truth About Aging on a Bike: Dr. Stacey Brickson...

The Athlete"s Compass ·

2025/07/18

In this episode, the team is joined by Dr. Stacey Brickson, a physical therapist, certified bike fitter, and endurance coach with over 30 years of experience. They unpack the critical role of bike fitting—especially for athletes over 40—and why comfort should never be compromised for aerodynamics. Dr. Brickson shares practical tips on saddle selection, posture, cleat alignment, and how to manage common issues like leg length discrepancies. The group also explores the evolution of indoor training

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44:42

Emotional Fitness for Athletes: Self-Worth Beyond the...

The Athlete"s Compass ·

2025/07/11

In this powerful and deeply personal episode of The Athletes Compass, host Paul Laursen is joined by trauma-informed coach and TEDx speaker Pete Armstrong to explore the concept of emotional fitness—especially for men and athletes. Pete shares his journey from emotional suppression and high achievement to self-awareness and healing through therapy and coaching. The conversation highlights the destructive role of the inner critic, the significance of self-empathy and self-compassion, and the

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31:43

Consistency Over Everything: What Really Drives...

The Athlete"s Compass ·

2025/07/04

In this Q&A-packed episode, the Athletes Compass team—Paul Laursen, Marjaana Rakai, and Paul Warloski—explore the critical balance between nutrition, recovery, and performance for endurance athletes. They answer listener questions covering the best times to lose weight, managing taper and recovery between back-to-back events, and the ongoing debate between old-school long slow distance (LSD) and modern high-intensity training. Highlighting personal experiences, platform tools like Athletica, and

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30:04

Rewriting the Training Rulebook: Lessons from Dr....

The Athlete"s Compass ·

2025/06/27

In this reflective episode, the Athlete’s Compass team unpacks key takeaways from their conversation with Dr. Phil Maffetone. Hosts Paul Laursen, Marjaana Rakai, and Paul Warloski explore the dangers of being "fit but unhealthy," the importance of aerobic base training, and the insidious role of stress and overtraining. They discuss the pitfalls of performance-obsessed training culture and highlight the need for recovery, holistic thinking, and individualized training approaches. From managing

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31:40

Optimizing Your Training Within Real Life...

The Athlete"s Compass ·

2025/06/19

In this Q&A-focused episode of The Athletes Compass, the hosts respond to listener questions around balancing endurance training with busy lives. They break down how Athletica's adaptive AI helps athletes navigate shifting schedules, discuss when to move or modify a VO2 Max workout, and explore the nuances of short interval formats like 30-30s, 30-15s, and 40-20s. The conversation also challenges the traditional idea that one massive long run is essential before race day, offering a volume-based

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01:01:20

The Truth About Overtraining and Recovery with Dr....

The Athlete"s Compass ·

2025/06/12

In this episode, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai welcome Dr. Phil Maffetone—renowned clinician and pioneer of holistic endurance training. They explore the dangers of being “fit but unhealthy,” chronic overtraining, and the societal pressure to do more. Marjaana shares her personal crash and comeback story, illustrating how a high-performance mindset without balance led to physical and emotional burnout. Dr. Maffetone introduces the MAF Method, emphasizing low-intensity

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38:47

Homeostasis: Finding Balance in Training and Life

The Athlete"s Compass ·

2025/06/05

In this episode of the Athletes Compass, Paul Laursen, Marjaana Rakai, and Paul Warloski navigate the overwhelming world of training advice by highlighting six core pillars for endurance performance: base training, HIIT, strength training, sleep/recovery, nutrition, and mental health. They discuss how to recognize when you're out of balance, why "feel" matters more than metrics, and how even elite athletes use intuition to guide training. With humor, science, and real-life examples, they deliver a

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40:17

Is Walking the Key to Running Faster? MAF Tests and...

The Athlete"s Compass ·

2025/05/29

In this episode, the hosts explore two seemingly distinct but deeply related endurance training concepts: MAF testing and Fat Max workouts. Dr. Paul Laursen breaks down the science behind the Maximal Aerobic Function method (popularized by Phil Maffetone) and how it revolutionized the performance of athletes like Mark Allen. They dig into how low-intensity training at a controlled heart rate improves fat oxidation, enhances durability, and lays the foundation for long-term speed and endurance. From

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28:36

The Everyday Athlete’s Guide to the 6 Pillars of...

The Athlete"s Compass ·

2025/05/23

In this back-to-basics episode, the hosts—Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai—strip away the noise of elite training paradigms to focus on what truly moves the needle for everyday endurance athletes. They lay out the six foundational pillars of performance: movement, HIIT, strength training, nutrition, sleep, and mental health. With refreshingly real talk, the trio addresses common roadblocks like time constraints, parental duties, and over-analysis, advocating instead for

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39:03

Mastering VO2 Max Intervals: Listener Q&A Session

The Athlete"s Compass ·

2025/05/15

In Episode 77 of the Athletes Compass Podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen dive into listener questions about VO2 max training, with a focus on the nuances of interval sessions like 30-30s, 40-20s, and five-minute efforts. They explore the importance of pacing, individual adaptation, terrain selection, and recovery while emphasizing context-specific approaches. The team also discusses the role of AMPK signaling, managing training load, and the mind-body connection that

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34:36

VO2 Max from the Muscle’s Perspective: Building...

The Athlete"s Compass ·

2025/05/09

In this episode, the Athletes Compass team continues their deep dive into VO2 max, shifting the spotlight from the heart and lungs to the muscles, capillaries, and mitochondria. Dr. Paul Laursen breaks down how oxygen delivery is only part of the equation — your muscles must be primed to use that oxygen. They explore how endurance training, muscle fiber types, capillary density, and even nutrition play critical roles in determining your performance ceiling. From everyday athletes to elites, this

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39:46

The Role of the Heart in Peak Athletic Performance

The Athlete"s Compass ·

2025/05/01

In this episode of the Athletes Compass podcast, hosts Paul Laursen, Marjaana Rakai, and Paul Warloski explore how the heart functions as a major limiter of VO2 max and endurance performance. They break down the components of cardiac output, discuss genetic ceilings and the effects of aging on heart rate, and offer practical training strategies to maximize cardiac function. Drawing on scientific literature and real-world athlete examples, the team gives actionable advice for improving VO2 max—even

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33:54

Lung Training 101: Breathe Better, Perform Better

The Athlete"s Compass ·

2025/04/24

In this episode, Paul Laursen, Paul Warloski, and Marjaana Rakai tackle one of the least understood but critically important VO2 max limiters: the lungs. From the phenomenon of exercise-induced arterial hypoxemia (EIH) affecting 50% of elite athletes to practical methods for respiratory muscle training, the trio breaks down the science of lung function and its real impact on athletic performance. Whether you're curious about lung size, high-performance breathing tools, or simply how to get more

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40:40

How to Train Smarter with VO2 Max Insights

The Athlete"s Compass ·

2025/04/17

In this episode of the Athlete’s Compass, the team—Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai—breaks down VO2 max: what it really means, why it's relevant for every endurance athlete (not just the elites), and how it connects to performance, recovery, and long-term health. They explore how training, genetics, testing accuracy, and strength work all influence VO2 max, and offer actionable strategies to improve it at any level. Whether you're chasing PRs or aiming for a healthier life,

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112 results

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