Training Science Podcast

Does high intensity training really build the strongest heart, or is it time in Zone 1 and Zone 2 that truly drives cardiac adaptation?In this episode, Dr Guido Claessen joins us to unpack a landmark longitudinal MRI study on endurance athletes that challenges common assumptions about HIIT and heart remodeling. They explore what actually builds the “athletic heart,” why low intensity volume matters more than most think, and what this means for polarized training.They also tackle the harder questions lifelong athletes worry about including atrial fibrillation, coronary plaque, myocarditis, and how much endurance sport might be too much.________________________Today's speakers:Prof Paul Laursen  https://www.paullaursen.com/   Dr Guido Claessen https://www.linkedin.com/in/guido-claessen-936a18a9/

We sit down with Prof Guillaume Millet to get clear on what fatigue actually is, why durability became the new buzzword, and what really limits performance in ultra endurance events. We dig into central vs peripheral fatigue, why muscle damage matters so much in trail and mountain running, and how shock weekends can build the resilience you cannot fake on race day. We also talk heat, perceived exertion, field monitoring tools, and his new Zero to 100 project taking sedentary adults to a 100k mountain race in 18 months.References:https://pubmed.ncbi.nlm.nih.gov/22323647/https://pubmed.ncbi.nlm.nih.gov/39405022/https://journals.physiology.org/doi/full/10.1152/japplphysiol.00692.2025?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org_____________________ Today's speakers:Prof Paul Laursen  https://www.paullaursen.com/   Prof Guillaume Millet https://www.linkedin.com/in/kinesiologui/

Episode 200 marks a major milestone for us, and we celebrate it with someone who played a foundational role in our journey. Professor Ken Nosaka joins us to reflect on how eccentric training research shaped modern training practice and brought our paths together.We revisit the early ECU years, then dive deep into what Ken's research has taught us about muscle soreness, muscle damage, the repeated bout effect, and how adaptation really works. This episode blends history, science, and real world coaching insights that still shape how we train today.

In this episode, we sit down with Dr Andrew Koutnik to unpack one of the most discussed sports science reviews in recent years. Drawing on more than 100 years of research and a series of tightly controlled trials, we examine evidence that challenges the long-held belief that more carbohydrates automatically lead to better performance.We explore why muscle glycogen and carbohydrate oxidation do not consistently predict performance, how athletes can sustain high-intensity and endurance output with much lower carbohydrate intake, and why protecting brain energy may be a key limiter during exercise.The conversation also examines why some highly trained athletes still show markers of poor metabolic health, what this means for current fueling guidelines, and why context matters when translating science into real-world practice._____________________ References:https://academic.oup.com/edrv/advance-article/doi/10.1210/endrev/bnaf038/8432248?login=false_____________________ Today's speakers:Prof Paul Laursen  https://www.paullaursen.com/   Dr Andrew Koutnik https://www.instagram.com/andrewkoutnikphd/

In this episode, we sit down with François Fourhet to trace a career that has moved from hands on clinical practice to global performance environments, research leadership, and now consulting and teaching.François shares the three major chapters of his journey: early years as a sports physio in Reims, nearly a decade in Doha within Aspire and Aspetar, then his Swiss chapter at Hôpital de la Tour where he helped build a research driven physiotherapy department and later led it. Along the way, they unpack what it really takes to make interdisciplinary performance support work, how François shifted into research without losing the practical thread, and why dissemination matters as much as publishing.The conversation also gets tactical: ankle return to play, why isokinetic testing is misunderstood, how curve based analysis changes decision making, and the story behind Ankle Go, the free tool designed to help clinicians make smarter calls after ankle injury. If you work in rehab, performance, or team leadership, this episode is packed with ideas you can use immediately.Today's speakers:Dr Martin Buchheit https://martin-buchheit.net/François Fourhet https://www.linkedin.com/in/fran%C3%A7ois-fourchet-43b7b868/

In this episode, we sit down with Professor Arne Güllich to unpack one of the most talked about sports science papers in years, recently published in Science. Drawing from data on more than 30,000 high performers across sport, music, chess, and science, the conversation challenges the belief that early dominance and early specialization are the keys to elite success.Arne breaks down the now viral performance trajectory figure, explores why most world class adults were not standout juniors, and explains what truly separates those who peak at the highest level from those who plateau. The discussion moves from theory to practice as Paul reflects on his role as a parent of a 15 year old swimmer, asking the questions many parents and coaches are quietly wrestling with.This episode is essential listening for anyone involved in youth sport, talent development, or long term athlete health and performance.References:https://www.science.org/doi/10.1126/science.adt7790_____________________ Today's speakers:Prof Paul Laursen  https://www.paullaursen.com/   Prof Arne Güllich: https://www.linkedin.com/in/arne-g%C3%BCllich-4438a7376/_____________________ 

In this episode, Dr. Martin Buchheit is joined by Dr. Scott Frey, a neuroscientist and founder of Cerebral Performance, to explore how brain science can improve athletic performance. The conversation focuses on central fatigue and why cognitive load can meaningfully reduce physical output, decision making quality, and error recovery in sport.Scott explains why athletes often taper the body but rarely taper the brain, and shares practical ways to reduce mental load in the lead up to competition. They also discuss how cognitive testing, mood and motivation ratings, and HRV can be combined to monitor central fatigue, plus how cognitive training can be integrated into gym work or interval sessions to build fatigue resistance when it matters most.____________________________Today's speakers:Dr Martin Buchheit https://martin-buchheit.net/Dr. Scott Frey https://cerebralperformance.com/

In this episode of the Training Science Podcast, Prof Paul Laursen is joined by Stephan Nüsser, performance physiologist and founder of a performance diagnostics lab in Germany, for a deep and practical discussion on lactate testing and endurance performance. Drawing from decades of applied work with cyclists, endurance athletes, and motocross professionals, Stephan explains how lactate can be used to individualize training, define true Zone 2 intensity, and guide long-term athlete development.The conversation explores why lactate is often misunderstood, how production and clearance reflect underlying metabolism, and why longer step protocols can provide clearer insight than fixed threshold formulas. They also discuss carb-optimized nutrition, metabolic flexibility, and why training and fueling should be viewed as a single integrated system rather than separate decisions.References:https://sndc.de/_____________________ Today's speakers:Prof Paul Laursen  https://www.paullaursen.com/   Stephan Nüsser: https://www.instagram.com/sndcde/_____________________ 

In this end of year catch up, Prof Paul Laursen and Dr. Martin Buchheit reflect on the biggest lessons, debates, and breakthroughs from the past 12 months in training science. They share updates from the front lines of rehab and high performance work, unpack what is changing fast in sports science 3.0, and discuss how AI and better monitoring frameworks are reshaping how athletes and coaches make decisions. The episode wraps with their most downloaded podcast highlights of the year and a look ahead at what 2026 may bring.

In this episode of the Training Science Podcast, Dr. Martin Buchheit is joined by João Ribeiro, Head of Performance, to explore how elite football clubs monitor neuromuscular load and fatigue in real-world conditions.Building on their previous discussion around injury prevention and microcycle design, this conversation shifts focus to the response side of the monitoring equation—how athletes adapt to training and competition. João explains how his department integrates GPS data, wellness metrics, creatine kinase (CK), and low-frequency neuromuscular fatigue testing using Myocene to support daily decision-making, particularly during congested fixture periods.They discuss why passive, objective measures are essential when players cannot reliably perform maximal tests, how data is interpreted at the individual athlete level, and how monitoring is used to inform training availability rather than game selection.The episode also highlights feasibility, staff and coach alignment, and player buy-in as critical factors for successfully implementing advanced monitoring systems in applied football environments.ReferencesMyocene: https://www.myocene.com/Today's speakersDr. Martin Buchheit: https://martin-buchheit.net/João Ribeiro: https://www.linkedin.com/in/jo%C3%A3o-ribeiro-86997955

In this episode of the Training Science Podcast, Prof Paul Laursen sits down with Professor Anthony Turner to unpack the fundamental laws that underpin performance in every sport, from explosive team games to marathon running and cycling. Instead of debating opinions or trends, Anthony brings everything back to first principles: Newton's laws of motion, impulse, force, and the biomechanics of movement.Using endurance running as the main example, the conversation explores why strength training is just as essential as VO₂max and threshold for performance and economy. Ant explains how maximum strength and rate of force development shape running economy, ground contact time, stretch-shortening cycle efficiency, and ultimately time to exhaustion. They then extend these concepts to running, cycling, and long-term robustness.Listeners will also learn how to progress strength logically: from movement quality and symmetry, to heavy lifting, to power work and plyometrics, all while staying healthy and reducing injury risk. Whether you coach team sports, work with endurance athletes, or train yourself, this episode will change the way you think about strength training, biomechanics, and sport performance.Perfect for anyone interested in strength and conditioning, running economy, endurance performance, injury prevention, and applied sport science.References:https://thefitnessformula.training/_____________________ Today's speakers:Prof Paul Laursen  https://www.paullaursen.com/   Anthony Turner: https://www.linkedin.com/in/anthony-turner-62073788/_____________________ 

In this episode of the Training Science Podcast, Prof. Paul Laursen sits down with Athletica's AI modeling lead, Dr. Andrea Zignoli, to break down how artificial intelligence is transforming endurance training. Fresh off publishing three major SPSR papers, Andrea explains the evolution of AI systems inside Athletica — from agent-based modeling, to AI-assisted HRV readiness monitoring, to the use of sentiment as a new internal load signal.Paul and Andrea explore how structured “AI agent” architectures and retrieval-augmented generation (RAG) systems allow large language models to move beyond basic chatbot behavior and become powerful tools for interpreting training data, detecting patterns, and supporting smarter athlete decision-making. They also look ahead at “Sport Science 3.0,” a future where coaching remains deeply human but is amplified by AI that can read files, interpret readiness, understand emotional states, and contextualize performance.Whether you're a coach, athlete, sport scientist, or tech-minded performance professional, this episode offers a clear look at how AI is already shaping modern training — and what's coming next.References:https://tiscourse.vercel.app/abouthttps://sportperfsci.com/the-computational-paths-of-knowledge-in-ai-coaching/https://sportperfsci.com/sports-science-3-0-series-ai-assisted-hrv-monitoring-enhancing-training-load-response-and-decision-making/https://sportperfsci.com/signatures-of-fatigue-transformer-based-sentiment-analysis-for-internal-load-monitoring/_____________________ Today's speakers:Prof Paul Laursen  https://www.paullaursen.com/   Dr. Andrea Zignoli: https://andreazignoli.github.io/ _____________________ 

In this episode of the Training Science Podcast, host Dr. Paul Laursen sits down with neuroscientist and performance expert Dr. Tommy Wood to explore the science behind The Stimulated Mind, Tommy's groundbreaking approach to optimizing brain health and cognitive performance.They dive into the key pillars of a thriving brain: environment, nutrition, metabolic health, sleep, and exercise. From the neonatal ICU to Formula 1 racing, Dr. Wood connects how our environment, movement, and mindset shape cognitive longevity and peak performance. Whether you're a coach, athlete, or simply striving to think and feel better, this conversation will help you unlock the full potential of your mind and body.References:Substack: https://www.betterbrain.fitness/The Stimulated Mind by Dr. Tommy Wood: https://www.penguinrandomhouse.com/books/751292/the-stimulated-mind-by-dr-tommy-wood/_____________________ Today's speakers:Prof Paul Laursen  https://www.paullaursen.com/   Instagram: https://www.instagram.com/drtommywood/_____________________ 

In this episode of the Training Science Podcast, Dr. Martin Buchheit sits down with performance coach and founder of 292Performance, Dr. Benjamin Rosenblatt, formerly the Head of Strength & Conditioning for the England national football team. Together, they explore the real engine behind athlete development: motivation, buy-in, and meaningful relationships.Ben shares the story behind his transition from leading England's physical performance program to building a high-impact, athlete-centered company that now supports elite performers across Europe. The conversation dives into his evidence-based methods for driving player engagement, the role of autonomy and competition in training, and how to manage different personalities, from mavericks to rising talent.Whether you work in elite football, academy settings, physical preparation, or high-performance environments, this episode offers practical frameworks, coaching wisdom, and behind-the-scenes stories you won't hear anywhere else.Perfect for coaches, sport scientists, physiotherapists, and anyone interested in performance coaching, athlete motivation, high-performance team culture, and player development._____________________ Today's speakers:Dr Martin Buchheit https://martin-buchheit.net/    Dr Benjamin Rosenblatt https://www.linkedin.com/in/dr-benjamin-rosenblatt-03342514/_____________________ 

❤️‍

⚡ EVOLVING COACHING for MODERN ATHLETES: INSIGHTS with JONAS DODOO

Top Episode Replay:Motivation comes from LOVING

How do we individualize athlete development in chaotic, high-contact sports like rugby and basketball? Dr. Carmen Colomer shares her science-backed system for unlocking performance

BREATH TO PERFORM – SCIENCE‑BACKED TOOLS FOR FASTER RUNNING Dr Eric Harbour didn't start with pace — he started with RESPIRATORY LIMITERS In this lung‑expanding episode of The Training Science Podcast, Paul & Eric translate cutting‑edge breathing research into everyday coaching gold: When your LUNGS, not your LEGS, hit the wall — spotting respiratory choke‑points  Nasal vs. mouth breathing — why, when & how to switch gears  Locomotor‑respiratory coupling (LRC) — syncing steps and breaths for efficiency  CO₂‑tolerance drills & apnea sets — building calm under metabolic fire  The “Breath Tools” framework — practical progressions you can use tomorrow—#TrainingSciencePodcast #HIITScience #AthleticaAI #BreathingScience #BreathTools #RunningPerformance #NasalBreathing #CO2Tolerance #LocomotorRespiratoryCoupling #EnduranceTraining #SportsScience #DataDrivenTraining #CoachingScience #CriticalThinking #ScienceMeetsSportToday's speakers:Prof. Paul Laursen – https://www.paullaursen.com/Dr Eric Harbour – https://www.linkedin.com/in/ericharbour/Reference discussed:Harbour et al. “Breath Tools: A synthesis of evidence‑based breathing strategies to enhance human running.” Frontiers in Physiology (2022). https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2022.813243/full

Top Episode Replay What is the MINIMAL amount of carbs

Top Episode ReplayFrom a technology nerd, sailor and entrepreneur, to coaching the world's fastest triathletes and chasing sub 7 hours for the Ironman distance - that's just the start of our next guest's bio!In this episode, we hear from leading Norwegian coach, Olav Aleksander Bu. Olav goes into great detail into his unique personal upbringing and background in technology, farming, sport and entrepreneurship and how he combined this experience alongside the development of a TEAM culture that has put the Norwegian program at the forefront of triathlon. There is so much to absorb in this EXTRA LONG 2 hour episode, especially after coming off Kristian Blummenfelt's recent win at the St. George Ironman World Championships. The conversation includes detailed insight into different types of training for the Norwegian triple powerhouse that is dominating triathlon currently. In the 21st episode of The Training Science Podcast, Paul and Olav have an in-depth conversation into how an athletes' profile can be very different from one athlete to the next, and therefore requires a highly individualized approach (that changes over time!). They also go into the evolution of high-end exercise science methods for chasing long-term improvements, as well as the relentless application of “the right” technology for the athletes.Fancy TRIATHLON and would like to implement sophisticated HIIT like Olav and his team? ➡️➡️ https://hiit-science.thinkific.com/bundles/science-application-of-hiit-triathlon ⬅️⬅️➡️➡️ https://athletica.ai/ ⬅️⬅️_____________________ Today's speakers:Prof. Paul Laursen https://www.paullaursen.com/ Olav Alexander Bu https://www.linkedin.com/in/olav-bu/ _____________________ 

Top Episode Replay:Designing HIIT workouts isn't just about the session you put down on paper.You need to first know the important basics of WHY you are doing them, and this relates critically to the CONTEXT! The impact of TIME ⏱️, INTENSITY

Thomas Losnegard from Olympiatoppen reveals why a small country can produce massive results in elite sport

⚽ SPORTS SCIENCE in ELITE FOOTBALL – Building TRUST with DATA

TOP EPISODE REPLAY:What is the MEANING & ROLE of RUNNING

⚙️ METHODOLOGY OVER TECH – Smart TRAINING with Limited RESOURCES

Top Episode Replay 2x Olympic Gold Medalist, Triathlete extraordinair Alistair Brownlee

Get OUTSIDE your COMFORT and EXPERTISE zone

You are FIT! BUT are you HEALTHY