Podcast appearances and mentions of paul laursen

For decades, lactate was viewed as a waste product associated with fatigue and declining performance. Today, a growing body of research paints a very different picture.In this episode, sports scientist and researcher Aitor Viribay Morales explores the evolving science of lactate, from its role as a critical fuel source to its emerging importance as a signaling molecule that influences performance, recovery, and adaptation.The conversation dives into the lactate shuttle theory, the relationship between lactate and endurance performance, the interaction between lactate and the nervous system, and the growing interest in exogenous lactate as a potential tool for athletes. Aitor also shares insights from his work in exercise metabolism and sports nutrition, highlighting how our understanding of lactate continues to evolve beyond traditional models of fatigue.Whether you're a coach, athlete, researcher, or endurance enthusiast, this episode offers a fascinating look at one of the most misunderstood molecules in sports science.Interested in learning more about the latest developments in endurance performance and sports science? Subscribe to the HIIT Science email list for updates on new research, courses, and educational opportunities.Today's speakers:Prof Paul Laursen https://www.paullaursen.com/Dr Aitor Viribay Morales: https://www.linkedin.com/in/aitor-viribay-598336155https://glut4science.com/

In this episode of The Athletes Compass, Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai explain Athletica's Workout Reserve and the new Systems Engagement feature. Workout Reserve is described as a battery-like metric that shows how close an athlete is to their historical best across different durations, from short sprint efforts to long aerobic performances. The team discusses how athletes can use it in real time through Velocity or Garmin, how negative values can signal breakthrough efforts, and why good historical data is essential. They also explain how Systems Engagement helps athletes and coaches see which physiological systems were stressed in a workout or race, making it easier to reverse engineer training toward the actual demands of an event.Key episode takeawaysWorkout Reserve acts like a “battery” showing how much capacity an athlete has left relative to their recent historical bests.A value near 100% suggests the athlete is fresh relative to that effort, while 0% means they are approaching a known personal limit. Negative values indicate new, uncharted territory.Workout Reserve can be viewed retrospectively in Athletica, live in Velocity sessions, or through the Garmin Workout Reserve data field.Systems Engagement shows which energy systems were stressed during a workout or selected segment, such as neuromuscular sprint, anaerobic, VO2 max, threshold, or aerobic systems.A 30/30 interval session may engage both VO2 max and threshold systems, which matches the expected training adaptations.The tool is most useful when athletes have enough valid historical data, including power or pace tests such as FTP tests, 5K tests, or sport-specific calibration sessions.Workout Reserve and Systems Engagement are based on external load, such as pace or power, not internal load measures like heart rate, lactate, or RPE.Coaches can use Systems Engagement to check whether an athlete actually trained the intended system.Race analysis can help athletes identify which physiological systems were most taxed, then design training to target those demands.Not every session should push Workout Reserve to zero or negative; easy aerobic sessions still have a purpose.How a ProTour cycling coach uses Athletica Workout ReserveWorkout Reserve: A New Way to Understand Performance with Dr. Andrea ZignoliScientific Paper in Sports EngineeringRace Analysis - Volta ValencianaGarmin Connect IQ | HomeTrain and Race with WR on GarminAthletica Workout Reserve | HomePaul Warloski - Simple Endurance CoachingMarjaana Rakai | Nordic Performance Lab

What happens when you study people who have spent decades consistently running marathons?In this episode, we sit down with researcher and multi marathoner Leo Lundy to explore what endurance athletes can teach us about healthy aging, longevity, and lifelong performance.Drawing from his PhD research on multi marathoners around the world, Leo shares insights into cardiovascular fitness, VO₂ max, all cause mortality, cognitive performance, mental health, and the long term effects of sustained endurance training.The conversation examines why regular physical activity may help slow age-related decline, how motivation evolves across the lifespan, and what separates successful aging from simply getting older. Leo also discusses important vulnerabilities within endurance communities, including injury risk, painkiller use, mental health challenges, and the importance of ongoing health screening.Whether you're an athlete, coach, practitioner, or simply interested in extending your healthspan, this episode offers a fascinating look at what decades of consistent movement can teach us about living and aging well. Interested in learning more from leading experts in endurance performance and healthy aging? Join the HIIT Science email list for the latest research, podcast episodes, and educational opportunities.Today's speakers:Prof Paul Laursen https://www.paullaursen.com/Leo Lundy: https://www.linkedin.com/in/leo-lundy-5509501a2/https://multimarathon.research.st/

In this episode of The Athletes Compass, Dr. William B. Irvine joins Paul Warloski, Paul Laursen, and Marjaana Rakai to explore how Stoic philosophy can help endurance athletes train, race, and live with more resilience. Irvine connects rowing, coaching, discomfort, failure, and competition to practical Stoic ideas such as focusing on what you can control, reframing setbacks, practicing negative visualization, and valuing process over outcomes. The conversation moves from “keep your head in the boat” to “one more stroke,” offering athletes a grounded mental toolkit for handling race-day adversity, physical discomfort, self-doubt, and the temptation to tie self-worth to results.Key Takeaways“Keep your head in the boat” is a powerful Stoic metaphor: focus on what you can control, not the weather, competitors, or external conditions.Irvine's practical Stoic advice: “Do what you can with what you've got where you are.”Athletes can reframe setbacks as “Stoic tests” rather than disasters.Discomfort and pain are not the same; endurance athletes learn to tolerate discomfort as part of growth.“One more stroke” is a simple mental strategy for surviving hard moments in training, racing, illness, or life.Failure is valuable when it comes from attempting something difficult and learning from the result.Competitive athletes can stay healthier mentally by focusing on process goals rather than outcome goals.Negative visualization helps athletes appreciate what they already have and prepare for what could go wrong.Last-time meditation can deepen gratitude: every race, ride, row, or run may someday be the last.Stoicism is not about suppressing emotion; it is about maintaining equanimity when life or sport gets hard.More Better Thinking | Dr. William B. IrvineJoin the Athletica 5K Virtual RaceDr. Paul LaursenPaul Warloski - Simple Endurance CoachingMarjaana Rakai | Nordic Performance Lab

What should endurance athletes actually eat before training? Does fasted training improve adaptation? And why do some athletes thrive on high carbohydrate intake while others perform better with less?In this episode, Dr Jeff Rothschild joins the podcast to unpack the complexity behind endurance nutrition, recovery, and training adaptation. Drawing from his work as a sports dietitian, researcher, and performance analyst, Jeff shares insights from years of research exploring carbohydrate practices, fasted training, substrate utilization, and individual variability in athlete response.The conversation explores why high intensity sessions may not require fasted training to stimulate adaptation, how recovery responses differ dramatically between athletes, and why generalized nutrition guidelines often fail to capture individual needs.Jeff also discusses the growing role of data science, machine learning, and longitudinal athlete monitoring in understanding recovery and fueling strategies, along with the practical realities of applying nutrition science in elite sport.This episode offers a balanced and highly practical discussion on endurance nutrition, helping athletes and coaches better understand how to fuel training without getting lost in dogma or extremes.Today's speakers:Prof Paul Laursen https://www.paullaursen.com/Dr Jeff Rothschild https://www.linkedin.com/in/jeff-rothschild-phd-016170146/https://www.eatsleep.fit/

In this episode of The Athletes Compass Podcast, Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai break down the concept of power and pace profiles — the personalized performance fingerprints hidden inside your training data. They explain how these profiles reveal an athlete's strengths, weaknesses, critical power, and sustainable race pace without expensive lab testing. The conversation explores how Athletica uses real-world wearable data and AI coaching to prescribe training zones, assess race readiness, and predict event performance. From marathon pacing to hill-specific preparation and anaerobic profiling, the episode offers practical guidance for endurance athletes looking to train smarter and race more effectively.Key TakeawaysA power or pace profile maps your best efforts across different durations and acts as a “performance fingerprint.”Critical power and critical pace help determine sustainable race intensity and training zones.Real-world wearable data may be more valuable than isolated lab testing because it reflects actual training environments.Athletica uses historical performance data to estimate physiological markers like VO2 max and threshold power.Accurate profiling requires maximal efforts across multiple durations — “garbage in, garbage out.”Profiles can reveal whether an athlete is more “twitchy” (explosive) or “diesel” (endurance-focused).AI coaching can analyze historical workouts and race-specific sessions to estimate realistic race pacing.Race specificity matters: athletes should train in terrain and conditions similar to their target event.Weekly training consistency and frequency may matter more than one extremely long workout.Monitoring threshold trends over time provides insight into long-term fitness progression.Join the Athletica 5K Virtual RaceDr. Paul LaursenPaul Warloski - Simple Endurance CoachingMarjaana Rakai | Nordic Performance Lab

In this episode of The Athletes Compass, Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai discuss how everyday endurance athletes can make meaningful progress with limited training time, especially when balancing work, family, and life. The conversation centers on the “minimum effective dose” of training, why context and goals matter, how to use intensity wisely, and why consistency is often more important than perfection. They also explore the role of strength training, aerobic base work, walk-run programs, HIIT, recovery, habit stacking, and practical scheduling strategies for athletes training around five to seven hours per week.Key episode takeawaysThe best training plan depends on the athlete's goal, background, fitness level, and available time.Five to seven hours per week can be plenty for some goals, such as a 5K, 10K, half marathon, or gravel event, but may be unrealistic for many athletes targeting an Ironman.Consistency is the first priority: spreading workouts across the week is better than cramming all training into one day.For newer athletes, walk-run sessions can produce major aerobic gains without any high-intensity training.HIIT is time-efficient, but it is not necessary or appropriate for every athlete.Three hard training days per week is likely the upper limit for most athletes.Strength training is worth the time investment, even if it is only 10 to 20 minutes at a time.Recovery counts as training, and sometimes performance improves after backing off.Calendar blocking, commuting, dog walks, playground workouts, and habit stacking can help busy athletes stay consistent.Doing something is usually better than doing nothing.Paul Warloski - Simple Endurance CoachingMarjaana Rakai | Nordic Performance Lab

What if endurance performance is not so much about VO2max, lactate threshold, or running economy… but more about the muscular system itself?In this episode, Dr Marius Bakken shares the thinking behind his latest book The Norwegian Method Applied and the decades of experimentation that shaped his approach to endurance training. From double threshold training and lactate controlled intensity to muscle tone, elasticity, and stiffness, this conversation explores performance through a very different lens.The discussion unpacks why sub-threshold training became foundational within the Norwegian system, how muscular state may influence performance and fatigue more than most athletes realize, and why recovery is often misunderstood in modern endurance training.Marius also reflects on his experiences training in Kenya, his observations of elite African runners, and how balancing training load may matter more than any other factor.This episode challenges conventional thinking around endurance performance and opens up a broader discussion about what truly limits adaptation, recovery, and race day performance.Today's speakers:Prof Paul Laursen https://www.paullaursen.com/Dr Marius Bakken  https://www.mariusbakken.com/The Norwegian Method Applied Book: http://geni.us/norwegianmethod

In this episode of The Athletes Compass, Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai explore recovery strategies for everyday endurance athletes, emphasizing that sleep and nutrition remain the foundation while tools like cold water immersion, sauna, compression garments, massage guns, foam rolling, forest bathing, and active recovery can all have a place depending on context. The conversation highlights how cold and heat therapies may support mental clarity, resilience, and heat adaptation, while nature exposure and low-intensity movement can help restore the nervous system. The hosts also discuss gender differences in recovery, especially the mental load and sleep disruptions many women experience, and identify red flags of under-recovery such as declining HRV, flat mood, loss of motivation, and reduced joy in training.Key TakeawaysSleep and nutrition are the “big rocks” of recovery; everything else is a smaller tool to use strategically.Cold water immersion can help with mental reset and acute inflammation, but it may not always be ideal after strength work or heat-adaptation sessions.Sauna and heat exposure can support plasma volume expansion, cardiovascular adaptation, and mental resilience.Compression gear may be most useful in specific contexts, such as travel, swelling, plantar fasciitis, or after hard race weekends.Massage guns, foam rollers, balls, stretching, and massage therapy are all useful ways to pay attention to muscle tone and tightness.Forest bathing and time in nature may support mood, immunity, parasympathetic activity, and nervous system recovery.Women may not necessarily recover differently physiologically, but lifestyle load, hormonal changes, sleep disruption, and the “third shift” can affect recovery capacity.Red flags of under-recovery include low or abnormal HRV trends, loss of motivation, lack of joy, persistent heaviness, poor sleep, and mood changes.Active recovery can sometimes be better than complete rest, especially when it involves gentle movement, time away from screens, or lower-impact modalities.Running is often more neuromuscularly stressful than cycling, swimming, or rowing, so changing modality can help maintain movement while reducing load.Sex Differences in Self-Reported Causes, Symptoms, and Recovery Strategies Associated With Underperformance in Endurance AthletesRandomized controlled trial on the efficacy of forest walking compared to urban walking in enhancing mucosal immunity | Scientific ReportsIsolated and Combined Effects of Cold, Heat and Hypoxia Therapies on Muscle Recovery Following Exercise-Induced Muscle Damage | Sports Medicine | Springer Nature LinkPaul Warloski - Simple Endurance CoachingMarjaana Rakai | Nordic Performance Lab

What really happens to your neuromuscular system after different types of HIIT — and how do we know?This episode does something we've been building toward for years: puts real data behind the HIIT Science taxonomy. Using low-frequency fatigue measurements from Myocene technology, Martin Buchheit tested the taxonomy on himself — mapping how different interval types load and recover the neuromuscular system in ways we previously could only infer.The conversation covers why some sessions crush your legs for 48 hours while others don't, why neuromuscular RPE tracks fatigue better than most coaches expect, and why the distinction between load and response still gets muddled in practice.The episode closes with a second topic: how change of direction changes everything in HIIT prescription — and why acceleration and deceleration capacity need to drive individualization in team sport training.In this episode:Why HIIT has always been about more than metabolic zonesLow-frequency fatigue as an objective window into neuromuscular recoveryConcentric vs. eccentric load — why cycling and running recover so differentlyNeuromuscular RPE: cheap, practical, and surprisingly validRethinking COD-based interval prescription for team sport athletesMartin Buchheit's New Course For those interested in going deeper, Martin's updated course on Load and Response Monitoring in Elite Football is now available inside the HIIT Science course library.It builds on the same ideas discussed here, focusing on how to better connect training load with athlete response using practical frameworks and real world examplesEarly access is currently available for a limited time. You can subscribe to the HIIT Science email list to receive details and access to the discounthttps://hiit-science.thinkific.com/courses/monitoring-load-and-response?ck_subscriber_id=4050821192&utm_source=convertkit&utm_medium=email&utm_campaign=Its%20finally%20here:%20Martin%20Buchheits%20New%20Course%20%F0%9F%8E%89%20-%2021641648

In this episode of The Athletes Compass, Paul Warloski and Dr. Paul Laursen unpack the current high-carb fueling trend in elite endurance sport, sparked by reports of top marathoners consuming 100–120 grams of carbohydrate per hour. The conversation challenges the traditional idea that carb intake primarily boosts performance by sparing muscle glycogen, instead highlighting emerging research suggesting that even small amounts of carbohydrate may work mainly by protecting blood glucose and preventing hypoglycemia. They explore whether high-frequency carb dosing may act more like a brain signal or “performance unlock,” why everyday athletes should be cautious about copying elite fueling strategies, and why training fundamentals still matter far more than gels, shoes, or marginal gains.Key TakeawaysCarbohydrates do improve endurance performance compared with placebo, but the mechanism may not be simple “more fuel equals more speed.”Emerging research discussed in the episode suggests that preventing low blood sugar may be more important than sparing muscle glycogen.Very high carb intakes, such as 90–120g per hour, are being used by some elite marathoners, cyclists, and triathletes, but that does not automatically mean they are right for everyday athletes.High carb dosing may have a brain-mediated or mouth-rinse-like effect, potentially signaling that energy is available and allowing athletes to access another “gear.”More carbohydrate can sometimes increase glycogen use rather than spare it, which complicates the traditional fueling model.High doses of carbohydrate may increase the risk of gastrointestinal distress, especially when not practiced in training.For many age-group and masters athletes, a more moderate fueling approach may be safer and more practical.The hosts emphasize that training, aerobic development, preparation, and consistency matter far more than copying elite nutrition headlines.The role of advanced glycation end products in aging and metabolic diseases: bridging association and causality - PMCCarbohydrate ingestion eliminates hypoglycemia and improves endurance exercise performance in triathletes adapted to very low- and high-carbohydrate isocaloric diets - PubMedCarbohydrate Ingestion on Exercise Metabolism and Physical Performance - PubMedNonenzymatic browning in vivo: possible process for aging of long-lived proteins - PubMedLiver and muscle glycogen oxidation and performance with dose variation of glucose-fructose ingestion during prolonged (3 h) exercise - PubMedCarbohydrate dose influences liver and muscle glycogen oxidation and performance during prolonged exercise - PubMedThe effect of carbohydrate mouth rinse on 1-h cycle time trial performance - PubMedPaul Warloski - Simple Endurance Coaching

In this episode of The Athletes Compass, Dr. Allie Wagener, a licensed psychologist specializing in sport and performance psychology, joins Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen to unpack athlete burnout: what it is, how it differs from fatigue or a training slump, and how endurance athletes can recognize the warning signs before they become overwhelming. The conversation explores mood shifts, loss of joy, identity, fear of failure, recovery, autonomy, social connection, and the importance of reconnecting with your “why.” Dr. Wagener emphasizes that burnout recovery is not about rushing back to intensity, but about rebuilding trust, consistency, psychological safety, and fun in sport.Key TakeawaysBurnout is different from ordinary fatigue or a temporary slump. Fatigue may improve with rest, and slumps still usually include motivation, while burnout is more chronic and can feel like depletion, apathy, and loss of pride in performance.Early warning signs include mood shifts, irritability, slower recovery from tough sessions, loss of enthusiasm, “I have to” thinking, zoning out, or becoming hyper-focused on discomfort.Self-awareness is a major protective factor. Athletes can check in before and after training by asking how they feel, where their focus is, and whether they felt engaged or committed.Reconnecting with your “why” helps athletes separate performance outcomes from deeper sources of meaning, joy, and identity.Recovery should be treated as part of training, not as an optional extra. Sleep, nutrition, hormone regulation, memory consolidation, and mental health all depend on recovery.Joy and play matter. Dr. Wagener encourages athletes to adopt a “Sandlot mentality”: less structure, more play, more connection, and more fun.Training with others, changing locations, removing the watch, and adding novelty can help athletes rebuild motivation.Dr. Allie WagenerPerformance Psychologist | Minneapolis MN + Virtual | Sport & Executive CoachingPaul Warloski - Simple Endurance CoachingMarjaana Rakai | Nordic Performance Lab

What if you could bring lab level physiology into every training session?Arnar Larusson is the founder of Tymewear and is working to make breathing data accessible outside the lab, giving athletes real time insight into how their body is actually responding to training.Coming from a background in mechanical engineering and prosthetics, Arnar saw the gap between what we can measure in controlled environments and what athletes can access in the real world.This conversation explores how ventilation and breathing patterns reveal intensity, efficiency, and stress in ways that heart rate and power alone cannot.From identifying ventilatory thresholds to understanding fatigue and durability, this episode looks at how breathing data could reshape how we train and measure performance.Today's speakers:Prof Paul Laursen https://www.paullaursen.com/Arnar Larusson https://www.linkedin.com/in/arnar-larusson-58872a2b/ Tymewear: www.tymewear.com

What if you could predict your race before you even start?In this episode, Ryan Cooper shares the story behind one of endurance sport's most influential tools, Best Bike Split. With a background in electrical engineering and aerospace, Ryan saw early on that the same physics used in aviation could be applied to cycling and triathlon performance.We dive into how power meters and modeling unlocked a new way to race, why normalized power became a game changer for long course athletes, and how smart pacing can make or break your entire performance.From early prototypes during the Tour de France to real world validation at world championship races, this episode is a behind the scenes look at how data, physics, and practical application came together to change the way athletes approach race day.Today's speakers:Prof Paul Laursen https://www.paullaursen.com/Ryan Cooper https://www.linkedin.com/in/ryan-f-cooper/

What if your biggest performance limiter isn't your fitness, but your nervous system?In this episode, Lawrence van Lingen shares a radically different lens on endurance performance, one that shifts the focus from traditional training metrics to fascia, breath, and vagal tone. Drawing from years of work with elite athletes like Andi Böcherer and Jan Frodeno, Lawrence explains how movement efficiency, recovery, and performance breakthroughs often come from restoring internal balance rather than pushing harder.We explore why breathing mechanics and nervous system health are foundational to performance, how simple practices like walking and crawling-like movements can create massive changes, and why many athletes struggle not from lack of effort but from an inability to absorb training.This conversation challenges conventional thinking and offers a new way to approach performance, recovery, and long term health.Today's speakers:Prof Paul Laursen  https://www.paullaursen.com/Lawrence van Lingen https://www.lawrencevanlingen.com/https://www.youtube.com/@LawrencevanLingen

What actually drives performance in professional cycling, and how much of it is science versus experience?In this episode, Dr David Bailey joins us to unpack over two decades of work across Olympic sport and WorldTour cycling. From talent identification and training philosophy to nutrition, heat, altitude, and the evolving role of data, David shares what really matters when building high performance athletes.We dive into the concept of marginal gains and why most people misunderstand it, how teams prioritize what actually moves the needle, and why talent and training still outweigh everything else. The conversation also explores real world applications of AI, individualized nutrition strategies, and the complex mix of physiology, psychology, and race strategy that ultimately decides who wins.___________________Today's speakers:Prof Paul Laursen  https://www.paullaursen.com/Dr David Bailey https://www.linkedin.com/in/david-bailey-77111640/

What can heart rate variability actually tell us about training, recovery, and long term health, and where do most people still get it wrong?In this episode, Dr Greg Grosicki joins us to unpack the science and practical value of HRV, from what it really measures to why context matters so much when interpreting it. We explore how exercise intensity, sleep, alcohol, sickness, hydration, and metabolic health can all shape HRV, and why a single daily score often tells only part of the story.We also dive into Greg's new work on HRV CV, a promising way to understand the stability of recovery over time, and discuss how wearables at scale are changing the kinds of questions sports science can answer.Today's speakers:Prof Paul Laursen  https://www.paullaursen.com/Dr Greg Grosicki https://www.linkedin.com/in/gregorygrosicki/Greg's new paper: https://journals.physiology.org/doi/full/10.1152/ajpheart.00738.2025?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org

What actually changes as we age as athletes, and how should training evolve if we want to keep performing while protecting long term health?In this episode, Professor Peter Reaburn joins us to explore the science and real world practice of training as a masters athlete. Drawing on decades of research and personal experience as an endurance athlete, Peter explains why resistance training becomes essential with age, how recovery changes, and why training the same way you did in your twenties no longer works.We discuss muscle loss, polarized training, protein intake, and the importance of balancing performance with longevity. The conversation also dives into heart health considerations for aging endurance athletes and why listening to your body may be the most important skill masters athletes can develop.Today's speakers:Prof Paul Laursen  https://www.paullaursen.com/Prof Peter Reaburn https://www.linkedin.com/in/peter-reaburn-8a498b12/

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/

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 role of durability, and how to assess threshold progress without lab testing. If you want to train smarter, improve pacing, and sustainably increase performance, this episode delivers a masterclass in intensity control.Key TakeawaysLT1 vs LT2: LT1 (aerobic threshold) = top of Zone 2, sustainable “all-day” effort. LT2 (second threshold) = highest sustainable steady-state effort before rapid fatigue.Above LT2: Glycolytic demand increases, lactate accumulates faster, heart rate drifts, and fatigue accelerates.Functional vs Lab Testing: FTP and critical power are practical field markers of LT2. Lab tests measure physiology, but field tests often matter more for performance.Day-to-Day Variation Is Real: Sleep, fueling, equipment, environment, and training phase can significantly affect test results.Base Training First: A strong aerobic base (mitochondrial development) improves tolerance to threshold work and increases fat oxidation capacity.Over-Unders Work Because: They stimulate mitochondrial adaptations by forcing lactate clearance and improving aerobic durability.Intensity Control Matters: Spending more time in the correct zone is more beneficial than constantly pushing the top end.Most Common Mistake: Too much high-intensity work without sufficient aerobic base.Durability Is the Goal: Threshold training should build resilience so performance doesn't break down late in races.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

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 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 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 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/_____________________ 

Top Episode Replay:Motivation comes from LOVING

IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. Today's episode is a deep-dive recap of my mind-blowing conversation with Dr. Paul Laursen — one of the world's top experts in exercise physiology, high-intensity interval training (HIIT), and fat-adapted performance. If you've ever wondered: Why you feel better fat-fueled than carb-loaded How diet actually drives fat loss more than training Why ketones might be more than a fuel — and actually a proxy for VO₂ max How to optimize your metabolic flexibility using HIIT and protein-forward nutrition …this episode will change how you see your body composition journey — especially if you've been trying to out-exercise a poor diet.

IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. Today's guest is Dr. Paul Laursen — exercise physiologist, endurance coach, co-author of HIIT Science: The Science and Application of High-Intensity Interval Training, and co-founder of Athletica.ai. Dr. Laursen has coached athletes to 17 world championships, and his research on HIIT, metabolic flexibility, and low-carb nutrition has shaped how athletes and everyday people train for health and performance. In this episode, we cover: Why diet—not exercise—is the key driver of fat loss (and the clinical study that proved it) How being fat-fueled is actually a proxy for VO₂ max, a key marker of cardiovascular fitness and longevity The difference between burning carbs vs. burning fat during exercise — and why metabolic flexibility matters for performance and health How to use HIIT protocols strategically for fat loss, insulin sensitivity, and body recomposition without overtraining Why low-carb and very low-carb high-fat diets can supercharge fat oxidation, recovery, and cognitive clarity The role of ketones in appetite control, recovery, and brain performance Dr. Laursen's top recommendations for training, nutrition, and recovery to optimize body composition and metabolic health Whether you're an athlete, a weekend warrior, or someone looking to improve body composition and metabolic resilience, this conversation is packed with actionable strategies to help you get leaner, stronger, and more metabolically fit. Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at Ketogenicgirl.com with the code VANESSA Join the Community! Follow Vanessa on Instagram to see her meals, recipes, informative posts, and much more! Click here @ketogenicgirl Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the Facebook group for the podcast: The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.

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

The world of AI is changing extraordinarily fast. We spoke with Dr. Paul Laursen about the current challenges and developments of the technology.  Learn more about your ad choices. Visit megaphone.fm/adchoices