In Episode 3 of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai and Dr. Paul Laursen, delve into advanced strategies for high-intensity interval training (HIIT). They address a triathlete's question about the best ways to structure HIIT workouts, discussing the progression of interval lengths, the importance of workout reserves, and the nuances of active vs. passive recovery. The hosts also debunk common HIIT myths, such as the necessity of intense pain for gains, and emphasize the importance of personalized training approaches. The episode provides valuable insights for both novice and seasoned athletes looking to optimize their HIIT routines.

Key Episode Takeaways

• Progression in HIIT: Gradually increasing interval lengths can be beneficial, but it’s important to tailor this to individual fitness levels and preferences.
• Workout Reserve: Utilizing Athletica’s workout reserve feature can help athletes monitor their training load and avoid overtraining.
• Recovery Strategies: Passive recovery is more effective than active recovery for replenishing oxygen and preparing for subsequent intervals.
• Warm-Up Techniques: A progressive warm-up, including some strides and accelerations, helps in achieving better performance during HIIT.
• Misconceptions about HIIT: Effective HIIT doesn’t necessarily involve extreme pain; it’s more about smart, sustainable training.
• Role of RPE: Understanding Rate of Perceived Effort (RPE) can guide training intensity better than fixed power targets.
• Starting HIIT: Beginners should start with manageable intervals, like 30-30s, and gradually progress as they build endurance and strength.
• Readiness for HIIT: Ensuring overall fitness and health before starting HIIT is crucial to avoid injury and excessive fatigue.

• Superior performance improvements in elite cyclists following short-interval vs effort-matched long-interval training - PubMed
• How HIIT Helps and Hurts - Dr. Phil Maffetone
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.