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,...

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...

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...

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...

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...

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...

In this episode of the Athletes Compass, hosts Paul Laursen, Marjaana Rakai, and Paul Warloski delve into the importance of understanding performance metrics for athletes at every level. They explore how to measure progress and efficiency using tools like aerobic decoupling, efficiency factor, heart rate variability (HRV), and performance potential charts. The episode highlights the...

This episode of The Athletes Compass dives into the essentials of base training for endurance athletes. Hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen unpack the science behind aerobic base training, focusing on low-intensity zone 1 and 2 workouts that support fat-burning and build resilience. They explore why this foundational phase is crucial for...

In this episode, the Athletes Compass team discusses the science of fuel adaptation, focusing on how athletes can optimize performance using fat or carbohydrate energy systems. With real-world insights from endurance athletes, they tackle the benefits of metabolic flexibility, the transition from carb to fat adaptation, and why both may be crucial for peak performance...

In this episode of Athlete’s Compass, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen welcome guest Allan Egbert, an inspiring duathlete and endurance competitor. Allan shares his journey from competitive pole vaulting and martial arts to endurance racing, including his participation in the World Duathlon Championships in Switzerland. Through humorous and honest reflections, Allan...