The Athlete's Compass

In this episode of The Athletes Compass, hosts Paul Warloski, Dr. Paul Laursen, and coach Marjaana Rakai unpack the difference between outcome goals and process goals—and why the latter often holds the key to long-term success, joy, and mental well-being in endurance sports. Marjaana shares her personal challenge of completing 50 marathons before turning 50, using it as a lens to discuss how meaningful goals must be broken into achievable milestones. The team emphasizes the importance of adaptability, realistic planning, and falling in love with the process, not just the finish line.Key TakeawaysOutcome goals are what you want to achieve (e.g. qualifying for Boston).Process goals are how you get there (e.g. consistent weekly training, mobility work).Obsessing over outcome goals is fragile—race-day factors are often uncontrollable.Purpose-driven goals enhance mental health, longevity, and motivation.Realistic scheduling and family support are key to sustainable training.The Athletica platform supports process-driven coaching through AI and adaptive planning.It’s okay (and smart) to revise goals when life changes—adaptability is part of success.Success isn’t hitting a single big session; it’s the accumulation of consistent efforts over time.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this powerful episode of The Athletes’ Compass, Dr. Tony Boutagy, a seasoned strength and conditioning coach, brings clarity to the often-confusing world of exercise advice for women—especially those navigating perimenopause and menopause. Busting common myths perpetuated by social media influencers and mouse-based science, Tony makes the case for context-driven, individualized training based on experience, not fear. From the importance of building a "bone bank" in your youth to how strength training dramatically improves quality of life in your 80s, the episode is a masterclass in how to train smarter—regardless of your age, gender, or goals.Key Episode TakeawaysStrength training is essential—and beneficial—at any age, even into your 90s.Muscle strength ≠ maximal strength. Women don’t need to lift 1RMs to see progress.The common phrase “women are not small men” is often used to push shaky science.There’s no evidence to support that fasted training harms women; much of this fear is based on rodent studies.Women can build muscle across a range of rep schemes, not just with “lift heavy or fail.”Variation and personal preference are more important than rigid sex-specific protocols.Coaches must listen, adapt, and respect individual contexts—especially during menopause.Exercise doesn't need to be heroic; consistent daily movement wins over time.Dr. Tony BoutagyPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of The Athlete’s Compass, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen tackle a topic many endurance athletes experience but rarely discuss: post-race depression. After months of disciplined training, crossing the finish line of a major race should be euphoric—but for many, it’s followed by an emotional void. The team unpacks the physiological, psychological, and social factors behind these post-race blues. They share personal stories, scientific insights, and practical strategies for recovery, celebration, and moving forward with purpose. Whether you're an athlete, a coach, or a supporter, this conversation offers compassionate advice for navigating the emotional aftermath of achievement.Key TakeawaysPost-race blues are normal: It's common among endurance athletes due to neurochemical shifts after the race.Celebrate your accomplishments: Without celebration and reflection, achievements lose meaning.Identity matters: Identifying as a triathlete vs. someone who does triathlon can change how you handle post-race emotions.Rest with purpose: Allow for both mental and physical recovery after a big event before setting a new goal.Avoid immediate re-signups: Give yourself space before jumping into the next race.Fitness lingers: Even if CTL drops, real endurance adaptations remain for weeks or even months.Support from others matters: Coaches, friends, and family can help by listening, encouraging activity, and validating feelings.It’s not just physical: Emotional reflection and journaling (like race reports) help close the loop on a race block.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

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 athlete or a coach, his insights underscore the value of long-term consistency, empathy, and critical thinking over quick fixes and rigid methodologies.Key Episode TakeawaysThere’s no single path to success in endurance sport—individualized approaches are key.The biopsychosocial (and environmental) model better reflects the real-world complexity of athlete development.Most athletes neglect the basics—especially sleep—yet these have the highest ROI.Good coaching is as much about communication, empathy, and listening as it is about physiology.Shiny new methods and tech can distract; stick to proven principles unless there's a strong case for change.Recovery isn’t optional—without it, training can’t produce adaptation.Lighter doesn’t always mean faster—fueling properly is essential, especially for long-term health.Power meters have transformed endurance coaching, and tools like HRV are becoming accessible game-changers.AI is helping Mikael save time on research, but human-centered coaching remains irreplaceable.Bike Power Meter Pedals | Favero AssiomaPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

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 overachievers—to embrace rest, experiment with their own training, and use available tools (like AI and wearables) to make smarter, more personalized decisions.Key TakeawaysNasal breathing can be a powerful training tool.The respiratory system is trained during high-intensity work—specialized breathing sessions may be unnecessary for some.Nasal-only breathing can increase ventilatory efficiency and reduce total ventilation needs.Training responses are highly individual—what works for one may not work for another.Sentiment analysis (language used in training logs) can reveal internal strain and should be integrated with other metrics.AI and wearables are enabling athletes to treat themselves as “n=1” experiments.The key to successful endurance performance: managing the balance between signal and strain.Coaches and athletes should adopt a "triangulation" model: training load, physiological feedback, and perceived effort.Rest is a performance enhancer, not a weakness.Training adaptation and heart rate variability in elite endurance athletes: opening the door to effective monitoring - PubMedReward and Forgiveness: discussing training with champion speed skater Nils van der PoePaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

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 swim start, maple syrup-based bike nutrition, and disciplined pacing. His story is equal parts resilience, smart training, and passion for sport.Key TakeawaysLate start, rapid rise — Luke had no formal running background before COVID, yet progressed to elite Ironman racing in just a few years.AI-assisted training — Athletica helped him track load, adjust workouts, and maintain consistency without a full-time triathlon coach.Nutrition hacks — He fueled primarily with maple syrup for carbs during the bike.Resilience — Overcame a major bike crash just weeks before Ottawa.Kona lessons — Learned hard pacing and heat-management lessons he’s eager to apply in future attempts.Balancing life — Trains at a high level while working 40+ hours a week as a consulting engineer.Structured progression — Uses data-driven intervals, consistent long rides, and focused swim sessions for targeted gains.Motivation through metrics — Performance potential graphs kept him engaged through long build phases.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

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 unlocking practical ways for everyday and elite athletes to train smarter. Drawing from personal experience and collaborations with developers, he emphasizes how individual physiology, psychological state, and even life stressors all impact how we respond to training. It's an enlightening conversation for athletes and coaches alike.Key TakeawaysBreathing frequency may be a more sensitive, real-time indicator of training stress than heart rate or RPE.Seiler introduces a Load → Stress → Strain framework to better define how training affects the body.Heart rate often fails to capture accumulating fatigue or psychological stress, while ventilation might pick it up.RPE (Rate of Perceived Exertion) is often unreliable due to athlete bias and difficulty measuring it in the moment.New tech (e.g., Timeware and Garmin devices) is enabling field measurement of ventilation, both frequency and depth.Breathing frequency zones may be individualized just like heart rate zones.Norwegian athletes used a now-unveiled strategy of over-breathing at the start of hills to reduce oxygen deficit.Breathing costs can rise up to 20% of VO2max, potentially limiting leg muscle performance.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

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 everything in endurance training. The episode wraps with a call to contribute to an innovative field study through the Athletica platform.Key TakeawaysGenetics vs. Environment: Genetics play a role in aging, but epigenetic factors like training, nutrition, and stress management matter more.Training with Youth: Aging athletes benefit from training with younger, high-intensity partners.Tour de France Rest Days: Even pros ride on “rest days” to maintain high fitness levels.Lactate Myth: The idea of “flushing lactate” has been scientifically debunked.Walking Works: Regular walking supports parasympathetic balance and long-term endurance health.Fasted Training: There's anecdotal evidence from elite cyclists, but limited scientific support—still, many swear by it.VO₂ Max Specificity: Cross-modality HIIT can improve VO₂, but sport-specific training offers neuromuscular advantages.Race Prep: The day before a race should prioritize low stress, short efforts, and psychological readiness.Complete the FIELD Study Questionnaire - Join the FIELD Study — a real-world research project that brings Sports Science 3.0 to life.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

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 role of metabolic flexibility, sex differences, and new tools like Athletica’s Interval IQ in better understanding and enhancing long-term endurance.Key TakeawaysDurability refers to how well an athlete maintains physiological performance (like lactate threshold and VO2 max) over prolonged exertion.Traditional lab metrics are static; durability recognizes their dynamic decline during extended activity.Durability varies greatly among individuals due to factors like muscle fiber types and sex differences—females tend to be more durable physiologically.High training volume, consistency, long workouts, resistance training, and possibly fasted training may help improve durability.Carbohydrate availability plays a significant role in mitigating decline during exercise.There’s currently no consensus on the best training method to enhance durability—more research is needed.Real-time tools like Athletica's “Intervals IQ” aim to help track threshold changes during workouts.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

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 communities and the unique advantages of platforms like Velocity for maintaining connection and accountability. Whether you’re a competitive triathlete or weekend warrior, this episode delivers valuable insights to help you ride stronger and pain-free.Key Episode TakeawaysBike fitting is essential after age 40 due to tissue quality decline and reduced flexibility.Comfort trumps aero for most long-course athletes—especially in Ironman racing.Poor posture off the bike (e.g., desk jobs) affects fit and pain on the bike.Saddle comfort is non-negotiable; test multiple models in a saddle library if possible.Aggressive changes in fit (e.g., slamming the stem) should be made incrementally and only after musculoskeletal assessment.Leg length discrepancies are rare but often misdiagnosed; shimming should be used cautiously and temporarily.Training platforms like Velocity offer a powerful hybrid solution for in-person and remote group rides.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

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 transformative power of understanding one's emotional roots. This episode challenges conventional thinking around athletic performance, suggesting that true resilience and longevity come from emotional well-being, not just physical prowess.Key TakeawaysEmotional fitness is as critical as physical fitness for overall performance and well-being.The "inner critic" can drive success but often at the cost of personal happiness and healthy relationships.Emotional literacy—naming and understanding your emotions—is the first step in healing.Many high-achieving athletes are driven by unresolved childhood wounds and low self-worth.Mental health struggles are often misidentified; they’re more accurately emotional issues.Practices like meditation, journaling, and self-compassion build emotional resilience.Strong relationships and self-acceptance have a direct impact on athletic performance and recovery.Happiness, not achievement, is the true performance enhancer.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

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 foundational science, they offer practical advice for athletes of all levels to train sustainably and intelligently.Key Episode Takeaways:Best time to lose weight: Post-race or during base season—not during high-stress build phases.Clean eating trumps calorie counting: Removing sugar and processed food yields major benefits.LSD still matters: Long slow distance builds aerobic base and fat-burning capacity.Recovery is non-negotiable: Especially with back-to-back races, don’t chase gains—protect what you’ve built.Strength training boosts endurance: Improves efficiency and fatigue resistance.Metrics aren't everything: High training scores don’t always translate to race-day performance.Individual variability rules: What works for one may not work for another—self-awareness is key.Start early: A strong foundation starts a year out, not three months before race day.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

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 cortisol to trusting intuition over numbers, this episode is a wake-up call for athletes chasing results at the cost of well-being.Key TakeawaysBeing "fit" does not equal being healthy; hidden stress and overtraining can lead to systemic issues.Pure aerobic training is foundational for long-term athletic development.Metrics and data should guide—not dictate—training; obsession can be counterproductive.Stress (physical, emotional, mental, biochemical) plays a massive role in undermining performance and health.Individualized approaches are more effective than one-size-fits-all formulas, even when considering gender or age.High-intensity training without a solid aerobic base leads to burnout and stagnation.Athletes often don’t realize how stressed they are until they remove themselves from the environment.Simplifying inputs (refined carbs, intense training, stress) can have dramatic effects on performance and health.The Truth About Overtraining and Recovery with Dr. Phil MaffetonePaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

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 approach instead. For everyday athletes juggling work, family, and goals, this episode is a reality check and a motivational guide.Key Takeaways:Sleep trumps all: 90% of recovery comes from quality sleep.Training flexibility is essential: Athletica lets you move, skip, or swap workouts without breaking your plan.Busy athletes need context-based plans: Not every day allows for a perfect session—do what’s sustainable.VO2 Max sessions aren't sacred: Move them if needed, or modify based on how you feel.30-30s aren’t just for cyclists: They're equally effective for runners when adapted correctly.Strides need better explanation: They're about activating fast-twitch fibers, not hitting a specific HR.Volume over singularity: Weekly mileage matters more than one long run.The AI isn’t perfect, but it’s improving: Take AI feedback with context and a grain of salt.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

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 aerobic training, recovery, nutrition, and biofeedback tools to reclaim health and elevate performance. It’s a call to rethink endurance culture, starting from the brain down.Key Takeaways:Fitness can come at the expense of health if training is unbalanced.The “no pain, no gain” mindset is deeply ingrained—but often harmful.Many endurance athletes are unknowingly overtrained and overstressed.Recovery, nutrition, and nervous system balance are essential components of athletic progress.The MAF (Maximum Aerobic Function) method helps athletes build a strong aerobic base for long-term performance.Tools like heart rate monitoring and heart rate variability can give essential feedback.Social pressure and misinformation from media and food industries contribute to poor health choices.Small, consistent changes—especially in food and pace—can yield major long-term benefits.How HIIT Helps and Hurts - Dr. Phil MaffetonePaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

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 grounded framework to help everyday athletes train effectively and sustainably. Key Episode TakeawaysHomeostasis (Balance) is the ultimate goal—stress is necessary but must be counterbalanced by recovery.Base Training is essential for building metabolic flexibility and long-term adaptation.Feel Over Metrics: Even top athletes prioritize how their body feels over data.HIIT and Strength Training provide necessary stressors for growth but should be used strategically.Sleep and Nutrition are recovery pillars often overlooked but critical for adaptation.Mental Health and Community amplify both performance and well-being.Red Flags in training include fatigue, poor sleep, emotional irritability, and poor HRV trends.Avoid Trends that don’t serve your individual context—personalization is key.Complete the FIELD Study Questionnaire - Join the FIELD Study — a real-world research project that brings Sports Science 3.0 to life.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

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 personal frustrations to science-backed explanations, the conversation reinforces why slowing down—sometimes to a walk—is often the smartest path forward.Key Takeaways:MAF = Maximal Aerobic Function, a method using 180 minus your age to find your optimal aerobic heart rate."Slow down to speed up" – building a fat-burning base requires patience.Walking during workouts is valid if needed to stay in MAF heart rate.MAF tests can be used for running and cycling to monitor aerobic progress.Fat Max is the point of highest fat oxidation and improves with base training.Stress, sleep, and diet have massive effects on fat-burning capacity.Heart rate data should come from accurate devices like chest straps, not wrist-based monitors.Durability = less aerobic decoupling, and is enhanced by training at MAF intensity.Athlete's Compass Episode #53: Base Training for Endurance AthletesPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.MAF 180 Formula

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 simplicity, adaptability, and consistency in training. The mantra? Chop wood, carry water.Key Takeaways:Movement is non-negotiable: It’s the baseline pillar—walking, biking, commuting all count.Aerobic base is essential: Consistent, low-intensity cardio builds longevity and efficiency.HIIT matters—but sparingly: Use the 80/20 polarized model: 80% low, 20% high intensity.Strength training prevents injuries and boosts performance.Nutrition fuels adaptation: Whole foods and adequate protein intake are crucial.Sleep is the ultimate recovery tool—everything else is secondary.Mental health is interconnected with physical training; movement supports emotional resilience.Stop overanalyzing: Perfect metrics are less important than consistency.Complete the FIELD Study Questionnaire - Join the FIELD Study — a real-world research project that brings Sports Science 3.0 to life.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

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 can influence performance. The key takeaway? There's no one-size-fits-all solution, but thoughtful adjustments can optimize results while safeguarding long-term consistency and health.Key TakeawaysPacing is essential: Go hard but leave a rep or two in the tank; pacing ensures quality across intervals.Context matters: Terrain, event specificity, and athlete type should guide interval choice (e.g., 30-30s vs. 40-20s vs. 5x5).Open workouts > erg mode: Open formats allow day-to-day variability and better adaptation.Mind-body connection is key: Visual feedback “blinding” can reveal untapped potential and overcome self-doubt.AMPK signaling explained: Both VO2 max and long aerobic sessions stimulate mitochondrial growth; mode impacts neuromuscular load.Recovery is non-negotiable: HRV, sleep, and overall fatigue should inform when to push or ease off.Perfect is the enemy of great: Slight deviations in power or terrain are acceptable if the training goal is still met.Specificity as race day nears: Adapt sessions based on course demands closer to competition.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

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 conversation lays out the science and strategy for getting the most out of your training.Key TakeawaysVO2 max is limited not just by cardiovascular output, but by muscular capacity to utilize oxygen.Mitochondrial density and capillary growth are crucial for efficient energy production in muscles.Base training (Zone 2) sends the necessary signals to build aerobic capacity and fat-burning efficiency.Fast-twitch fibers can be trained to become more fatigue-resistant with specific high-intensity and strength training.Strength endurance (like low cadence cycling) may promote mitochondrial development in larger muscle fibers.Blood volume and red cell count are critical; they can be naturally boosted by heat training, altitude, and proper nutrition.Anemia, especially low ferritin or B12, drastically reduces performance and should be checked via bloodwork.Holistic recovery and stress management are non-negotiables for athletic longevity.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.