In this episode of Athlete’s Compass, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai explore the overlooked yet critical elements of pre-race preparation: warmups and openers. Drawing on science and experience, they break down concepts like post-activation potentiation (PAP), the Q10 temperature effect, VO2 kinetics, and how proper timing, intensity, and individual context can make or break race performance. The trio shares personal anecdotes, training data insights, and cautionary tales (including cold-water swims gone wrong), helping athletes navigate both physiological and psychological readiness strategies. Whether you’re a crit racer, triathlete, or weekend warrior, this episode will change the way you approach race day — and the day before.

Key Takeaways

1. Post-Activation Potentiation (PAP) boosts nervous system readiness for explosive performance.
2. Q10 effect (temperature-driven) enhances muscle enzyme activity—warm muscles perform better.
3. VO2 kinetics are improved with short, intense primers done 5–10 minutes before start time.
4. Day-before openers should include high-intensity, low-volume efforts to keep CNS sharp without fatigue.
5. Warmup routines are highly individual—test in training, adjust for temperature and race type.
6. Over-warming or overtraining pre-race is a common mistake; less is more.
7. Cold environments demand longer warmups and appropriate clothing to avoid CNS suppression.
8. Caffeine can enhance CNS drive when timed 30–90 minutes before competition—test before race day.

• Effect Of High Intensity Intervals 24hr Prior To A Simulated 40 KM Time Trial
• The Effects of a Cycling Warm-up Including High-Intensity Heavy-Resistance Conditioning Contractions on Subsequent 4-km Time Trial Performance - PubMed
• Effect of warm-up on cycle time trial performance - PubMed
• Improvement of Oxygen-Uptake Kinetics and Cycling Performance With Combined Prior Exercise and Fast Start - PubMed
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode, triathlete Jerome Guionnet shares his inspiring transformation from a non-competitive French parent to a world-class age-group triathlete competing in multiple Ironman World Championships. Sparked by his daughter’s interest in triathlon, Jerome began his journey in his 50s and now regularly finishes in the top 10% of his age group. He discusses the difference between exercising and structured training, the value of consistency, recovery, coaching, and cutting-edge tech like AI coaching and biometric wearables. Jerome also opens up about time management, the importance of strength training, and the surprising mental tricks that keep him going, even in low-motivation moments.

1. Starting triathlon later in life is possible with structured training and motivation.
2. Exercising is not the same as training—purposeful structure yields results.
3. AI tools like Athletica help with personalized insights, but coaches bring human touch and emotional intelligence.
4. Consistency, especially with zone 2 training, is essential but often lonely.
5. Time management includes using “bricks” (back-to-back workouts) and home trainers for efficiency.
6. Strength training and activation exercises help prevent injury and improve running form.
7. Transition time is a weakness Jerome plans to improve by doing more local races.
8. Gadgets like Timeware and Cori (continuous lactate monitoring) are part of Jerome’s optimization toolkit.
9. Training is part of a balanced lifestyle that improves work performance and mental health.

• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode, the Athletes Compass team dives into the physiology and performance science behind 30/30 HIIT intervals—30 seconds on, 30 seconds off. Dr. Paul Laursen explains why these short, intense bursts are so effective at improving VO2 max and recruiting fast-twitch muscle fibers. With insights into training stress, recovery, athlete profiling, and when to use short versus long intervals, the conversation highlights how even endurance athletes can benefit from raising their "ceiling" with strategically timed HIIT sessions. They also cover programming for different athlete types and how tools like Athletica and Velocity help customize training to individual needs.

1. 30/30 intervals (30 seconds on, 30 seconds off) effectively recruit fast-twitch fibers and promote adaptations in both the cardiovascular and muscular systems.
2. These short intervals stimulate VO2 max while minimizing long-term fatigue compared to longer intervals.
3. Power output is higher during 30/30s than in 4x5 minute VO2 workouts, leading to better adaptations in well-trained athletes.
4. Recovery periods between intervals are key—passive recovery enables myoglobin resaturation and better performance.
5. 30/30s can benefit even Ironman athletes, despite the lack of specificity to long race paces.
6. Athlete type matters: “Diesel” athletes may prefer longer intervals; “twitchy” athletes often thrive with short ones.
7. Tools like Athletica’s workout reserve and power profile analysis help guide interval prescription.
8. Heart rate and power trends during sets can indicate whether an athlete is adapting well—or overreaching.

• Athlete Profiling Primer
• The Power of Optimizing HIIT Short Intervals
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In Episode 110, the hosts of The Athletes Compass dive into the overlooked powerhouse of endurance training: cross-training. Dr. Paul Laursen, Marjaana Rakai, and Paul Warloski explore how activities like rowing, skiing, and cycling aren't just recovery fillers—they're performance-enhancing tools backed by science. The trio debates whether strength training should count as cross-training, unpacks when specificity should take priority, and shares stories of elite athletes like Kyle Chalmers and Mahe Drysdale whose success came from training smarter, not harder. More than anything, the conversation is a powerful reminder that enjoying your training—and staying injury-free—may be the ultimate performance advantage.

Key Takeaways

1. Strength Training ≠ Cross-Training: It’s foundational and should be part of every endurance athlete’s program.
2. Specificity Still Matters: But the need for it increases closer to race day.
3. Cross-Training Works: It can directly improve aerobic fitness, reduce injury risk, and maintain performance.
4. Minimum Effective Dose Exists: You might not need as much sport-specific work as you think.
5. Joy Enhances Adaptation: Enjoyable training (including cross-training) supports better recovery and long-term consistency.
6. Elite Athletes Use It: Olympic champions like Mahe Drysdale and Nils van der Poel used 50%+ cross-training in their routines.
7. Technique is Sport-Specific: For technical sports like swimming or skiing, keeping some year-round specificity is key.
8. Balance is Critical: Cross-training supports mental freshness and helps athletes avoid burnout.

In this episode of The Athlete’s Compass, the team introduces Athletica’s newly launched AI coach—an intelligent training assistant that combines large language models (LLMs) with athlete-specific data like HRV, sleep, and training load. Unlike generic AI tools, this coach taps into the HIIT Science textbook and contextualizes advice based on six weeks of an athlete’s training history. Paul Laursen, Marjaana Rakai, and Paul Warloski walk through how it works, what sets it apart, and demonstrate its capabilities in real-time. The conversation highlights not only the tech’s sophistication but its potential to empower athletes and coaches alike through contextual, science-backed decision-making.

1. AI + Personal Data = Precision Coaching: The AI coach analyzes training data like HRV, heart rate, and sleep to give context-aware, real-time advice.
2. HIIT Science Textbook is Embedded: It doesn’t guess—its responses are backed by content from The Science and Application of High-Intensity Interval Training.
3. Real-Time Scenarios: Whether you're sick, tapering, or targeting a hilly Ironman, the AI provides personalized strategies.
4. Built-In Guardrails: It won’t override your training plan but will suggest appropriate tweaks based on your context.
5. For Coaches Too: While not yet multi-athlete enabled, future updates will allow coaches to use it across their roster.
6. Customization: Users can adjust the coach’s personality (casual/professional) and depth (plain language to sports science level).
7. AI Agent Architecture: It uses Retrieval-Augmented Generation and purpose-built agents (e.g., for recovery or training load optimization).
8. More Than a Chatbot: Unlike ChatGPT, this coach knows your actual training history and adjusts accordingly.

• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of the Athletes Compass Podcast, Mollie Brewer—sports scientist and PhD researcher—explores the fine line between using training technology as a helpful tool and becoming overly dependent on it. Drawing from research across collegiate and endurance sports, Mollie explains how GPS watches, power meters, HRV, and AI platforms can either reduce cognitive burden or create “techno stress” when athletes chase numbers instead of listening to their bodies. The conversation highlights data literacy, pacing mastery, individualized training, and why the best outcomes come from triangulating data, bodily awareness, and life context rather than letting metrics dictate every decision.

1. Training technology works best when it supports decision-making, not replaces it
2. Chasing metrics can increase anxiety, reduce enjoyment, and harm performance
3. Data can both “get athletes out of their head” and “get athletes into their head”
4. Over-testing and constant measurement can reduce data quality and athlete engagement
5. Athletes need data literacy to understand trends, noise, and context
6. Effective training comes from triangulating data, bodily feel, and life demands
7. AI and wearables should adapt to the athlete—not force the athlete to adapt to them
8. Social sharing of data (e.g., Strava) can amplify techno stress

• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this holiday-themed episode, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai shift the focus away from hustle and mileage to explore the restorative power of seasonal slowing down. Drawing on Nordic traditions and endurance science, the trio discusses how embracing the darkness, cold, and stillness of winter can lead to better recovery, mental clarity, and long-term athletic gains. From saunas and snow plunges to puzzle nights and mindful movement, this conversation is a permission slip to pause and rethink what productive training really means during the holiday season.

• Rest is productive: The holidays are a great time to reset, not to push harder.
• Seasonal rhythms matter: Cold and dark seasons can be powerful recovery periods.
• Sleep and recovery improve HRV and overall wellness.
• Cross-training opportunities: Activities like skiing, walking, skating, or fat biking can maintain fitness and refresh the mind.
• Sauna + snow plunges = physiological and mental recovery.
• No bad weather, just bad clothing—layer up!
• Give yourself grace: Missing a session or slowing down won’t ruin your fitness.
• Holiday nutrition should be intuitive, not guilt-driven—enjoy treats in moderation.
• Make time for family and connection—it’s part of your foundation.

• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of The Athlete’s Compass, co-hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai unpack the often-overlooked reality of race day anxiety for everyday endurance athletes. They explore how physiological responses like elevated heart rate and the “monkey mind” can feel overwhelming, yet serve a functional purpose. The team discusses personal stories, evidence-based strategies like visualization and race-day rehearsals, and the power of simple tools—breathing, smiling, human connection—to reframe anxiety into a performance enhancer. They emphasize preparation, self-efficacy, and presence as key to transforming nerves into fuel.

• Race anxiety is normal—even beneficial. It's your sympathetic nervous system preparing you for peak performance.
• The amygdala triggers the fight-or-flight response, but emotions like anxiety can be short-lived if not mentally recycled.
• Preparation is your best defense: mental rehearsal, race plans, and pacing practice reduce unpredictability.
• Visualize the whole experience: from arriving in town to the final push—especially what to do if things go wrong.
• Human connection helps regulate cortisol: smiling, eye contact, and small interactions ease stress.
• Breathe to break the anxiety loop: techniques like box breathing calm the nervous system and restore focus.
• Self-efficacy is key: confidence from training and process goals reduces pressure on outcome.
• Reframe nerves as excitement and privilege: gratitude turns stress into motivation.

• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode, the Athletes Compass team talks with Ashley Eckermann, a seasoned sports psychologist and Ironman athlete, about how athletes can shift from chasing motivation to building mental skills that actually work under pressure. Ashley debunks common myths about mindset, explains how to reframe fear and discomfort, and shares science-backed strategies to push through pain, race-day anxiety, and performance blocks. Drawing on her personal experiences and her work with athletes from youth to age 70+, Ashley shows how mental training can close the gap between practice and performance—and why “ready” is always a decision, not a feeling.

• Mental performance is a skillset, not a personality trait or a feeling like motivation.
• “Ready” is a decision—you don’t have to feel ready to be ready.
• Athletes often underperform not due to fitness but because of emotional overload and mental unpreparedness.
• Motivation is unreliable—it fades when things get hard. Discipline is a decision.
• Physical discomfort is normal; learning to push through it (safely) is trainable.
• Performance blocks (like freezing or anxiety) are neurological disruptions, not signs of weakness.
• Language matters: Shift “I have to” to “I want to” to create a sense of choice and control.
• Fear of failure in youth athletes is often rooted in fear of looking like a beginner, not true failure.
• Emotions last 90 seconds—what prolongs them is rumination.
• Reframing isn’t toxic positivity—it’s productive thinking.

• Maximize the Mind | Ashley Eckermann
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of The Athletes Compass, the team—Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai—dives into the world of heart rate. They break down what heart rate data really tells us, why your measurement device matters, and how to avoid common training mistakes. The hosts explore how heart rate interacts with stress, sleep, heat, and ego—and how understanding this interplay can unlock smarter training and recovery. With personal stories, expert insights, and laughs along the way, this episode offers clarity on using heart rate as a tool—not a trap.

• Device matters: Chest straps provide more accurate heart rate data than wrist-based optical monitors, especially during high-intensity efforts.
• Context is king: Heart rate is affected by stress, sleep, hydration, heat, and more—don’t view it in isolation.
• Listen to your body first: RPE (Rate of Perceived Effort) should always guide you before any data point.
• Zone 2 is foundational: Training too hard on easy days is a widespread mistake; true zone 2 work requires discipline.
• Heat and cardiac drift: Rising heart rate during long or hot sessions can be due to heat stress, not just fatigue.
• Power vs Heart Rate: Use heart rate for Zone 1–2 training and power/pace for Zone 3+ efforts.
• Ego check: Don’t let ego push you into higher zones when you should be staying easy.
• Use AI tools like Athletica: Smart software can help interpret heart rate data in context for better decision-making.

• Article - Pace vs Power vs Heart-Rate: How to Pick the Right Training Metric (and When to Switch)
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.