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 a grounded framework to help everyday athletes train effectively and sustainably.

Key Episode Takeaways

• Homeostasis (Balance) is the ultimate goal—stress is necessary but must be counterbalanced by recovery.
• Base Training is essential for building metabolic flexibility and long-term adaptation.
• Feel Over Metrics: Even top athletes prioritize how their body feels over data.
• HIIT and Strength Training provide necessary stressors for growth but should be used strategically.
• Sleep and Nutrition are recovery pillars often overlooked but critical for adaptation.
• Mental Health and Community amplify both performance and well-being.
• Red Flags in training include fatigue, poor sleep, emotional irritability, and poor HRV trends.
• Avoid Trends that don’t serve your individual context—personalization is key.

• Complete the FIELD Study Questionnaire - Join the FIELD Study — a real-world research project that brings Sports Science 3.0 to life.
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.