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,...
Jul 04, 2025•32 min•Ep. 84
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 c...
Jun 27, 2025•30 min•Ep. 83
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-...
Jun 19, 2025•32 min•Ep. 82
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...
Jun 12, 2025•1 hr 1 min•Ep. 81
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...
Jun 05, 2025•39 min•Ep. 80
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. F...
May 29, 2025•40 min•Ep. 79
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 simpli...
May 23, 2025•29 min•Ep. 78
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 t...
May 15, 2025•39 min•Ep. 77
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...
May 09, 2025•35 min•Ep. 76
In this episode of the Athletes Compass podcast, hosts Paul Laursen, Marjaana Rakai, and Paul Warloski explore how the heart functions as a major limiter of VO2 max and endurance performance. They break down the components of cardiac output, discuss genetic ceilings and the effects of aging on heart rate, and offer practical training strategies to maximize cardiac function. Drawing on scientific literature and real-world athlete examples, the team gives actionable advice for improving VO2 max—ev...
May 01, 2025•40 min•Ep. 75
In this episode, Paul Laursen, Paul Warloski, and Marjaana Rakai tackle one of the least understood but critically important VO2 max limiters: the lungs. From the phenomenon of exercise-induced arterial hypoxemia (EIH) affecting 50% of elite athletes to practical methods for respiratory muscle training, the trio breaks down the science of lung function and its real impact on athletic performance. Whether you're curious about lung size, high-performance breathing tools, or simply how to get more ...
Apr 24, 2025•34 min•Ep. 74
In this episode of the Athlete’s Compass, the team—Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai—breaks down VO2 max: what it really means, why it's relevant for every endurance athlete (not just the elites), and how it connects to performance, recovery, and long-term health. They explore how training, genetics, testing accuracy, and strength work all influence VO2 max, and offer actionable strategies to improve it at any level. Whether you're chasing PRs or aiming for a healthier life, un...
Apr 17, 2025•41 min•Ep. 73
In this episode of the Athletes Compass podcast, Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen tackle one of the most hotly debated topics in endurance sports: strength training. They break down why lifting heavy won’t make you bulky but will make you a more efficient, resilient, and injury-resistant athlete. With practical advice for beginners to elites, the team covers the best types of exercises, how to progress safely, scheduling strength work around endurance training, and the critica...
Apr 10, 2025•40 min•Ep. 72
In this episode of The Athletes Compass , Paul Laursen, Marjaana Rakai, and Paul Warloski tackle the most overlooked but pivotal phase of race performance— race week . They break down everything from tapering and travel to gear choices, mindset shifts, and even the science of sleep. With personal stories, cautionary tales, and practical strategies, this episode is the ultimate pre-race briefing for any endurance athlete. Learn how to stay sharp, avoid race-day disasters, and show up calm, confid...
Apr 03, 2025•31 min•Ep. 71
In Episode 70 of The Athletes Compass, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai bust major endurance training myths with science-backed insights. From the ineffectiveness of sodium supplementation during exercise to the power of maintaining blood glucose over muscle glycogen, this episode is packed with paradigm-shifting ideas. They also explore fasted training, metabolic flexibility, and why fat is the endurance athlete's forever fuel. Listeners get a masterclass in power profi...
Mar 29, 2025•43 min•Ep. 70
This episode of The Athletes Compass explores the role of heat training in endurance performance. Dr. Paul Laursen, Marjaana Rakai, and Paul Warloski discuss how controlled heat exposure leads to increased plasma volume, red blood cell production, and overall endurance gains —similar to the effects of altitude training. They also provide practical tips on integrating heat sessions into training , balancing active and passive heat exposure, and avoiding potential risks. If you're training for a h...
Mar 20, 2025•35 min•Ep. 69
This episode of The Athletes Compass explores the evolution of virtual cycling with Robbie Ventura and John Nichols from Velocity Cycling . Originally born out of necessity during the pandemic, Velocity has grown into a dynamic training platform that enhances real-time coaching, skill development, and community engagement. Robbie and John share their journey from struggling to keep their coaching business alive to developing a cutting-edge solution that empowers athletes and coaches alike. They ...
Mar 15, 2025•40 min•Ep. 68
In this episode of The Athletes Compass , Paul Laursen, Marjaana Rakai, and Paul Warloski tackle listener questions on endurance training. They discuss whether workout order affects performance, the role of strength training in triathlon prep, and how to handle missed workouts. They also break down the science behind carbohydrate fueling, questioning the necessity of high-carb intake for endurance athletes. Finally, they explore whether power pedals are worth the investment and how they can enha...
Mar 06, 2025•40 min•Ep. 67
This episode of The Athletes Compass Podcast explores two key listener questions: how to train effectively during Ramadan while fasting and how to navigate the ongoing debate around endurance nutrition. Dr. Paul Laursen, Marjaana Rakai, and Paul Warloski provide insights on scheduling workouts around fasting, maintaining energy levels, and managing hydration and recovery. They also discuss the latest research on low-carb versus high-carb diets, debunk the myth of the post-workout anabolic window...
Feb 27, 2025•37 min•Ep. 66
In this episode of The Athletes Compass , Olympic rower and world champion Martino Goretti shares his journey from competitive rowing to endurance coaching. He dives into the challenges of weight management, the importance of data-driven training, and how platforms like Athletica are changing the game for athletes. Martino also discusses his personal transformation, from overcoming serious health issues to competing in Ironman events. Whether you're a rower, triathlete, or endurance athlete, thi...
Feb 20, 2025•40 min•Ep. 65
Are you sabotaging your endurance performance by consuming too many carbs? In this episode, we break down a groundbreaking study on endurance fueling that challenges conventional wisdom. Does fat adaptation work for long races? How little carbohydrate is actually needed to perform at your best? Hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen discuss the science of fat oxidation, hypoglycemia prevention, and how endurance athletes can optimize their fueling strategies. Plus, Marjaana sh...
Feb 13, 2025•39 min•Ep. 64
In this episode of The Athletes Compass , hosts Paul Laursen, Marjaana Rakai, and Paul Warloski break down the latest insights on VO2 max training, interval strategies, and the importance of base training. A recent study on trained cyclists revealed that those who responded best to high-intensity workouts had a strong foundation of low-intensity training. Marjaana shares her personal experience of unexpected performance gains after a period of base training and recovery. The team also discusses ...
Feb 07, 2025•39 min•Ep. 63
In this episode of The Athlete’s Compass , former skeleton racer and downhill mountain biker Kimber Gabryszak shares her incredible transition into endurance sports, tackling the challenges of long-distance running, triathlon, and Ironman training. She discusses the mental and physical shifts required to go from power-based sports to endurance racing, the importance of slowing down to build aerobic efficiency, and the role of structured training programs like Athletica. Kimber also shares insigh...
Jan 30, 2025•41 min•Ep. 62
This episode of the Athletes Compass Podcast brings physiotherapist David Wadsworth to the mic for a deep dive into pain management, injury prevention, and the crucial role of strength training for endurance athletes. We explore the science behind chronic pain, the importance of proper diagnostics, and actionable strategies to improve mobility, strength, and resilience. Whether you're a runner, cyclist, or triathlete, this episode offers practical tips for reducing injury risks, optimizing perfo...
Jan 23, 2025•43 min•Ep. 61
In this episode of the Athletes Compass podcast, hosts Paul Warloski, Paul Laursen, and Marjaana Rakai dive into the science and practice of zone 1 and 2 endurance training, emphasizing its pivotal role in improving fat metabolism and overall performance. They discuss the importance of low-intensity workouts, the pitfalls of over-reliance on sugars during training, and how calm, controlled sessions enhance physiological adaptations. Through engaging anecdotes and actionable advice, the team unde...
Jan 16, 2025•37 min•Ep. 60
This episode of The Athletes Compass Podcast explores essential training strategies for endurance athletes. Hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai tackle listener questions on topics like optimizing high-intensity interval training (HIIT), the benefits of workout variety, and managing fatigue effectively. They discuss the importance of consistency over intensity, the value of mental toughness, and practical tips for long indoor sessions. With actionable advice for runners, cyc...
Jan 09, 2025•25 min•Ep. 59
This episode of the Athletes Compass Podcast features endurance athlete Ben Lin, who shares his remarkable journey from being a smoker to running marathons and completing Ironman triathlons. Ben discusses the challenges of balancing training with life’s demands as a parent and professional, the lessons he learned from overtraining, and the role of effective coaching in achieving his goals. He highlights the importance of being efficient with training time, overcoming mental and physical barriers...
Jan 02, 2025•39 min•Ep. 58
This episode of the Athletes Compass podcast dives into the role of heart rate variability (HRV) in optimizing training readiness and recovery. Joined by Andrea Zignoli, co-architect of Athletica’s AI-assisted HRV monitoring system, the team discusses how HRV insights can guide athletes in balancing stress and recovery for improved performance. They highlight the importance of understanding HRV trends, integrating technology like Garmin and AI, and maintaining human expertise for contextual deci...
Dec 26, 2024•31 min•Ep. 57
In this holiday special, The Athletes Compass hosts reflect on their favorite moments from 2024, discussing impactful episodes on menopause, heat training, and fat adaptation. They celebrate the inspiring stories of everyday athletes overcoming mental and physical barriers, share personal goals for 2025, and unveil exciting new features on the Athletica platform. From VO2 max maintenance to marathon PRs, the episode showcases how training science and community support drive health and performanc...
Dec 19, 2024•25 min•Ep. 56
In this episode, the Athletes Compass team tackles the challenges of winter training, focusing on how athletes in the Northern Hemisphere can maintain fitness when snow, ice, and cold disrupt routines. Athletica user Cindy Maloney’s Boston Marathon training question sparks an engaging discussion on cross-training alternatives like cross-country skiing, indoor cycling, and swimming, while exploring mental strategies to stay motivated. The hosts dive into the science of winter workouts, sharing ti...
Dec 12, 2024•36 min•Ep. 55
