Human Endurance

In this episode, Marco breaks down the science of heart rate variability into practical insights you can use today. He shares eye-opening insights about how your training decisions should (and shouldn't) be influenced by HRV. We also discuss the real usefulness of wearables such as Whoop and Oura, and explore often-overlooked factors that impact HRV measurements, from sleep quality to hormonal changes across the menstrual cycle.

Whether you're an elite athlete or just starting your wellness journey, this episode will transform how you think about recovery and training optimization.

In this episode of the Human Endurance Experts series, we dive into an in-depth conversation with Moritz, a 2:23h marathon runner and coach, who found this passion in running after recovering from an ACL tear.

Moritz shares his journey, training strategies, and the critical insights he gained along the way.

Key highlights include his experiences running majors, his coaching philosophy, training volume and intensity, the balance between data and intuition, running mechanics, and tapering.

Whether you're a beginner or an advanced athlete, you'll find valuable tips and motivational anecdotes to improve your own running journey.

(00:00) Introduction to Moritz's Running Journey

(05:19) Training Capacity

(08:42) Training Volume and Intensity

(12:06) Balancing Training with Life and Recovery

(17:40) Advanced Training Techniques and Nutrition

(48:37) Balancing Data and Running by Feel

(56:14) Running Mechanics and Technique

(01:02:49) Outdoor vs. Treadmill Running

(01:06:45) Race Strategy and Preparation

(01:17:42) Strength and Conditioning for Runners

(01:21:48) Rapid Fire Questions

(01:25:46) Conclusion and Farewell

Follow us on Instagram:

Moritz: @moritzrunning

International Running Club Zurich: @irczrh

Fabi: @endurance_fabi

Bruna: @justbrunathings

Be coached by Bruna & Fabi: www.jornadaendurance.com

Fabi embarked on her journey into endurance sports in her mid-twenties. Initially starting with running, she soon found her passion in triathlon.

Throughout the conversation we discuss training, mental strategies, and nutrition. You'll hear about her tough training regimen, tips for aspiring triathletes, and her future goals. This candid and motivational conversation is perfect for anyone interested in endurance sports or looking for a story of perseverance and determination.

(00:00) Introduction: Meet Fabi

(02:25) First Full Distance Triathlon: Challenge Roth Recap

(14:44) Ironman Nutrition Mistake

(27:31) Ironman Mental Strategies

(30:00) Mind vs Body

(33:39) Ironman Training

(41:11) Peak training and tapering

(46:27) What it takes to do a full Ironman

(49:05) Making endurance sports more social

(51:25) Adapting training when life gets in the way

(52:53) Fabi's start in endurance sports

(58:24) Fabi's incredible progression in swimming

(59:32) Swimming tips from zero to Ironman

(01:06:42) What Fabi is most proud of

(01:07:24) Advice for aspiring triathletes

(01:08:35) Future goals

Instagram:

@endurance_fabi

@justbrunathings

In this episode of the Human Endurance Expert Series, we talked to Brenton Ford, founder of Effortless Swimming. Brenton founded Effortless Swimming with the mission to help people around the world in improving their swimming technique. Effortless Swimming has grown to be one of the biggest channels on Youtube, having 350K followers reaching with 30M+ views on their top videos. Apart from their content, Effortless Swimming provides online courses, in-person clinics, as well as training camps around the world.

(00:08) Meet Brenton Ford: Founder of Effortless Swimming

(11:13) Common Mistakes and Foundational Skills for Swimmers

(18:48) Improving Swimming Technique and Training Tips

(29:08) The Importance of Drills and Effective Training

(39:34) Skills in Open Water Swimming vs. Pool Swimming

(43:51) Increasing Stroke Rate vs. Distance Per Stroke

(47:36) Choosing the Right Wetsuit

(58:04) Fueling for Long Swim Sessions

(01:03:45) The Journey of Effortless Swimming

(01:15:53) The Future of Swimming

(01:20:30) Fire Questions

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Website: https://effortlessswimming.com/

Youtube: https://www.youtube.com/@EffortlessSwimming

Follow Effortless Swimming on IG: @effortlessswimming

Follow Fabi on IG: @endurance_fabi

Follow Bruna on IG: @justbrunathings

In this episode of Human Endurance, we dive deep into the incredible transformation journey of Roberto, a former heavy smoker and obese individual who turned his life around to become a top endurance swimmer.

Starting from his initial struggles during swim tryouts, Roberto shares how he overcame physical and mental barriers through swimming, therapy, and sheer discipline.

Highlights include his participation in the Oceanman competition, qualifying for world finals, and his future goals like the Ocean Seven challenge. Roberto’s story is a testament to the power of the human spirit, discipline, and the relentless pursuit of personal betterment.

(00:00) Meet Roberto

(03:26) Smoking & Obesity

(09:31) Quitting Smoking & Drinking

(11:22) The Turning Point: SwimGym

(16:13) First Swim

(18:15) How Swimming Helped Roberto Quit Smoking

(21:24) Improving in Swimming

(25:25) Gaining Feel for the Water

(28:41) Ocean Swimming Technique

(30:50) How to Overcome Plateauing in Swimming

(36:00) Discipline Over Motivation: Achieving Long-Term Success in a Sport

(38:58) Mind vs. Body in Ultra-Endurance Sports

(40:22) The Journey into Endurance Swimming

(43:00) The Transformative Pool Session

(45:43) Discovering Open Water Swimming

(46:37) Overcoming Injury and Embracing the Ocean

(52:22) Training for Competitions

(01:02:26) The Ocean 7 Dream

(01:07:41) Ultimate Goal: Swimming at 70

(01:11:19) Rapid Fire Questions

(01:12:15) Final Thoughts and Farewell

Follow Roberto on IG: @roblescrauwaet

Follow Bruna on IG: @justbrunathings

Follow Fabi on IG: @endurance_fabi

Fabi & Bruna coach running & triathlon, to learn more head over to: www.jornadaendurance.com

We launched our expert series with our first guest Markus Rummel, physicist and triathlete. Markus founded the company AI Endurance, a platform that leverages AI for coaching. Markus' mission is to modernize coaching by following a scientific and data-driven approach to training. Listen in to learn more about Markus' journey from physics to predicting his own bike power to what became the company AI Endurance is today.

(00:00) Introduction

(00:49) Markus journey into endurance sports

(05:55) Early experiments: Predicting his FTP, challenges in predicting bike performance vs. running performance

(16:20) Defining AI, Machine Learning and Generative AI

(22:58) AI Endurance: The AI Coach for Runners, Triathletes & Cyclists

(26:25) Essential tools to connect with AI Endurance

(31:16) The role of Heart Rate Variability (HRV) in training & performance

(36:18) How AI Endurance uses HRV to determine an Athlete’s threshold

(47:06) Challenges in using data for swimming

(50:06) AI driven Training Plan creation

(01:03:07) AI Coach vs. Human Coach

(01:16:03) Future of AI in Sports

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Try AI Endurance today for free & support this podcast: https://aiendurance.com?aieref=6839

Learn more about human coaching on top of AI Endurance on www.jornadaendurance.com

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Follow AI Endurance on IG: @aiendurance

Follow Bruna on IG: @justbrunathings

Follow Fabi on IG: @endurance_fabi

Join us on this episode of the Human Endurance Podcast as we explore the remarkable journey of Kayla Pokorny, a mother of two and professional triathlete. Discover how Kayla transitioned into the world of triathlons at age 27, overcame personal challenges, and successfully balanced a rigorous training regimen with motherhood. Learn about her experiences training through pregnancies, recovering postpartum, and competing alongside elite athletes. Tune in for an inspiring discussion filled with practical advice for aspiring triathletes and valuable insights on harmonizing family life with professional goals.

(00:00) Intro

(00:59) Meet Kayla: Triathlete and Mom

(02:22) From Swimmer to Triathlete: Kayla's Journey

(03:42) The Allure of Triathlon: Variety and Challenge

(05:00) On Having a All-or-Nothing Personality

(06:46) Rapid Rise in Triathlon: Kayla's Success

(10:12) Training Without a Plan: Kayla's Early Days

(13:52) Turning Pro: A New Challenge

(16:18) The Kona Experience: Trials and Triumphs

(20:21) Balancing Motherhood and Triathlon

(21:57) Training During Pregnancy: Kayla's Approach

(35:05) Balancing Motherhood and Training

(35:25) Challenges of Post-Pregnancy Fitness

(36:45) Support Systems

(42:54) Training Routine and Daily Life

(46:43) The Importance of a Structured Training Plan as a Mom

(55:23) Racing as a Professional Triathlete

(59:26) Advice for Aspiring Triathletes

(01:07:55) Upcoming Races and Future Plans

(01:10:52) Rapid-Fire Questions and Conclusion

In this episode of Human Endurance, we welcome a group of first-time marathon finishers: Andrea, Lima, Sebastian, and Lorena. Each with unique backgrounds and challenges, they share their journeys towards the 2024 Vienna Marathon, providing valuable insights for aspiring marathoners.

Tune in to learn about their training, racing strategies, nutritional tips, managing injuries, how to stay motivated, and more!

(00:00) Meet the Vienna Rookies

(04:38) From Injury to Marathon

(25:00) First Marathon Expectations vs Reality

(30:27) Breaking the Marathon Down

(33:43) Negative Splitting

(35:43) Race Strategy

(40:10) Staying Motivated During Training

(42:26) Using Whoop Data for Training

(43:48) Managing Long Runs

(51:01) Advice for Aspiring Marathoners

(55:53) Future Goals

Follow Bruna: @justbrunathings

Follow Fabi: @endurance_fabi

Neste episódio especial de Human Endurance, diretamente do Brasil e em português, entrevistamos Bruna, maratonista, ultramaratonista e triatleta. Bruna compartilha sua impressionante jornada completando o Full Ironman de Floripa em 12 horas e 10 minutos, qualificando-se para o Mundial em Nice. Ela detalha sua preparação, desafios enfrentados, treinamento e a emocionante experiência da prova em si. Além disso, falamos sobre a participação feminina no triatlo, suas motivações e o impacto das lesões. Uma conversa inspiradora e cheia de dicas para todos os esportistas. Não perca!

(00:00) Opening note: Episode in Portuguese

(00:19) Conheça a Bruna

(02:16) Seu primeiro Ironman

(06:13) Mulheres no triathlon

(10:35) Ironman Floripa

(20:30) Estratégias mentais para full Ironman

(27:10) Nutrição Ironman

(33:26) Motivação para Ironman

(40:46) Treinamento para Ironman

(46:36) Projeto Nossa Via

(52:20) Lesões no esporte

(59:23) Conselhos para iniciantes em Ironman

(01:06:32) Metas futuras

(01:08:29) Fire questions

Siga a Bruna Lopes: @brulopes.marca

Siga a Bruna: @justbrunathings

Siga a Fabi: @endurance_fabi

Siga o Projeto Nossa Via: @nossa_via

In this wonderful episode we cover the dangerous, challenging, and magical crossing of Viki and her team, There She Rows, across the Atlantic Ocean, which happened in December 2023. They finished in 39 days, breaking the standing British record, and inspiring many along the way. Tune in to hear stories of mind-blowing strength and toughness livid by these incredible women.

(0:00) Vicky Part II

(00:05) Getting ready for the start in Lagomera

(04:26) Start of the crossing

(06:40) Crossing Assistance

(09:32) Food on the boat

(14:35) A typical day on the boat

(22:27) Average sleeping hours

(26:37) Food poisoning during the crossing

(28:08) Sea sickness

(35:26) Abby goes overboard

(42:58) Hallucinations on board

(49:42) Incredible Wildlife Encounters

(55:56) Arriving back on land

(01:02:20) Accessing mental toughness

(01:09:51) Inspiring Women in Sports

(01:21:40) Next up for Viki

(01:25:06) Closing

Follow Viki on IG: @vjmonk

Follow Viki's rowing team on IG: @theresherows

Follow Bruna on IG: @justbrunathings

Follow Fabi on IG: @endurance_fabi

Train with Bruna: www.jornadaendurance.com