In this second episode of a three-part series on the Athletes Compass podcast, hosts Paul Warloski and Dr. Paul Laursen, with guest Marjaana Rakai, continue to explore the complexities of High-Intensity Interval Training (HIIT). Building on the foundational knowledge from the first episode, they delve deeper into how HIIT can be tailored to different athletic phenotypes, particularly distinguishing between fast twitch and slow twitch muscle fibers. The conversation centers on listener questions from social media and the forum, addressing how various HIIT prescriptions can optimize performance for specific sports, from crit racing to Ironman triathlons. Drawing on Laursen’s extensive research and the latest findings in exercise science, this episode offers a nuanced look at HIIT customization for maximizing athletic potential.

Key Episode Takeaways

  • HIIT effectiveness varies significantly between fast twitch and slow twitch muscle fibers.
  • Short HIIT sessions are generally more beneficial for fast twitch athletes, while longer sessions suit slow twitch types better.
  • Personal experimentation and feedback are crucial in determining the most effective HIIT type for an individual.
  • Coaches should consider an athlete’s muscle fiber composition when designing training programs.
  • HIIT protocols can and should be adjusted over time based on athlete feedback and performance changes.


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