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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

39:10

The Science of Aerobic Efficiency And How to Train It

The Athlete"s Compass ·

2026/04/16

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

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52:40

Menopause & Performance: What You Need to Know with...

The Athlete"s Compass ·

2026/04/09

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,

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58:19

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

The Athlete"s Compass ·

2026/04/02

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

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35:49

Rest Day vs. Recovery Day: What Actually Works?

The Athlete"s Compass ·

2026/03/26

Thisepisodeexploresoneofthemostdebatedtopicsinendurancetraining:whetherathletesshouldtakefullrestdaysortraineveryday.Drawingfromeliteathleteexamplesandrecentresearch,thehostsexplainthatthere’snosingle“correct”approach.Instead,recoverydependsontrainingintensity,individualpreferences,andlifestyle.Theyhighlighttheimportanceoflow-intensity(zone1)training,theroleofthenervoussysteminrecovery,andwhymanyathletessabotageprogressbypushingtoohardoneasydays.Ultimately,recovery—whetheractiveorcomplete—isacritical

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41:23

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

The Athlete"s Compass ·

2026/03/19

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

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30:24

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

The Athlete"s Compass ·

2026/03/12

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

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34:57

Meet Athletica AI Coach: The Future of Training

The Athlete"s Compass ·

2026/03/05

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

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01:00:46

How to Train for Hyrox with Siren Seiler-Viken

The Athlete"s Compass ·

2026/02/26

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

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44:08

From First 10K at 48 to Ironman: Jeff Weiss’...

The Athlete"s Compass ·

2026/02/19

In this powerful and deeply relatable episode, Jeff Weiss shares how he went from starting his first 10K at age 48 to completing Ironmans, ultra marathons, and chasing the World Marathon Majors in his 60s. Along the way, he unpacks the mental battles behind endurance sport, the value of failure, and why chasing big goals reshapes how we see ourselves. From narrowly missing the cutoff at the legendary Comrades Marathon to discovering resilience through ice baths and yoga, Jeff makes a compelling case

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42:18

The Second Threshold Explained: LT2, FTP & Critical...

The Athlete"s Compass ·

2026/02/12

In this episode of The Athletes Compass, Dr. Paul Laursen and the team break down the science and practical application of the second threshold — also known as LT2, VT2, FTP, or critical power. They explain what physiologically happens when you cross this boundary, why base training is essential before adding threshold work, and how over-unders, tempo sessions, and VO2 max intervals raise performance. The conversation explores common mistakes athletes make (especially doing too much intensity), the

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49:51

Why More Exercise Doesn’t Always Burn More Calories...

The Athlete"s Compass ·

2026/02/05

In this episode, Dr. Mikki Williden returns to The Athletes Compass to explore the Constrained Energy Model, a concept reshaping how athletes and coaches think about training and fueling. Drawing on the groundbreaking work of Dr. Herman Pontzer, Mikki discusses the biological limits of daily energy expenditure, and why the old model of "more exercise = more calories burned" often backfires, leading to fatigue, weight gain, and hormonal dysfunction. The conversation tackles RED-S, perimenopause,

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45:16

The Athlete’s Guide to Smarter Warmups

The Athlete"s Compass ·

2026/01/29

In this episode of Athlete’s Compass, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai explore the overlooked yet critical elements of pre-race preparation: warmups and openers. Drawing on science and experience, they break down concepts like post-activation potentiation (PAP), the Q10 temperature effect, VO2 kinetics, and how proper timing, intensity, and individual context can make or break race performance. The trio shares personal anecdotes, training data insights, and cautionary tales

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57:29

How a Late Start Led to World Championships: Jerome’s...

The Athlete"s Compass ·

2026/01/22

In this episode, triathlete Jerome Guionnet shares his inspiring transformation from a non-competitive French parent to a world-class age-group triathlete competing in multiple Ironman World Championships. Sparked by his daughter’s interest in triathlon, Jerome began his journey in his 50s and now regularly finishes in the top 10% of his age group. He discusses the difference between exercising and structured training, the value of consistency, recovery, coaching, and cutting-edge tech like AI

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46:46

HIIT: The Secret Weapon for Endurance Athletes

The Athlete"s Compass ·

2026/01/15

In this episode, the Athletes Compass team dives into the physiology and performance science behind 30/30 HIIT intervals—30 seconds on, 30 seconds off. Dr. Paul Laursen explains why these short, intense bursts are so effective at improving VO2 max and recruiting fast-twitch muscle fibers. With insights into training stress, recovery, athlete profiling, and when to use short versus long intervals, the conversation highlights how even endurance athletes can benefit from raising their "ceiling" with

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33:39

Why You Need Cross-Training in Your Plan

The Athlete"s Compass ·

2026/01/08

In Episode 110, the hosts of The Athletes Compass dive into the overlooked powerhouse of endurance training: cross-training. Dr. Paul Laursen, Marjaana Rakai, and Paul Warloski explore how activities like rowing, skiing, and cycling aren't just recovery fillers—they're performance-enhancing tools backed by science. The trio debates whether strength training should count as cross-training, unpacks when specificity should take priority, and shares stories of elite athletes like Kyle Chalmers and Mahe

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37:47

ChatGPT meets HIIT Science: Athletica’s New AI Coach

The Athlete"s Compass ·

2026/01/01

In this episode of The Athlete’s Compass, the team introduces Athletica’s newly launched AI coach—an intelligent training assistant that combines large language models (LLMs) with athlete-specific data like HRV, sleep, and training load. Unlike generic AI tools, this coach taps into the HIIT Science textbook and contextualizes advice based on six weeks of an athlete’s training history. Paul Laursen, Marjaana Rakai, and Paul Warloski walk through how it works, what sets it apart, and demonstrate its

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49:44

When Data Stops Helping: Escaping the Trap of...

The Athlete"s Compass ·

2025/12/25

In this episode of the Athletes Compass Podcast, Mollie Brewer—sports scientist and PhD researcher—explores the fine line between using training technology as a helpful tool and becoming overly dependent on it. Drawing from research across collegiate and endurance sports, Mollie explains how GPS watches, power meters, HRV, and AI platforms can either reduce cognitive burden or create “techno stress” when athletes chase numbers instead of listening to their bodies. The conversation highlights data

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35:30

Pause, Rest, Reset: A Holiday Guide for Everyday...

The Athlete"s Compass ·

2025/12/18

In this holiday-themed episode, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai shift the focus away from hustle and mileage to explore the restorative power of seasonal slowing down. Drawing on Nordic traditions and endurance science, the trio discusses how embracing the darkness, cold, and stillness of winter can lead to better recovery, mental clarity, and long-term athletic gains. From saunas and snow plunges to puzzle nights and mindful movement, this conversation is a permission slip

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34:22

Your Brain on Race Day: Understanding Pre-Race Anxiety

The Athlete"s Compass ·

2025/12/11

In this episode of The Athlete’s Compass, co-hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai unpack the often-overlooked reality of race day anxiety for everyday endurance athletes. They explore how physiological responses like elevated heart rate and the “monkey mind” can feel overwhelming, yet serve a functional purpose. The team discusses personal stories, evidence-based strategies like visualization and race-day rehearsals, and the power of simple tools—breathing, smiling, human

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59:50

Train Your Mind Like You Train Your Body with Ashley...

The Athlete"s Compass ·

2025/12/04

In this episode, the Athletes Compass team talks with Ashley Eckermann, a seasoned sports psychologist and Ironman athlete, about how athletes can shift from chasing motivation to building mental skills that actually work under pressure. Ashley debunks common myths about mindset, explains how to reframe fear and discomfort, and shares science-backed strategies to push through pain, race-day anxiety, and performance blocks. Drawing on her personal experiences and her work with athletes from youth to

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124 results

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