In this episode of The Athletes Compass, hosts Paul Laursen, Marjaana Rakai, and Paul Warloski break down the latest insights on VO2 max training, interval strategies, and the importance of base training. A recent study on trained cyclists revealed that those who responded best to high-intensity workouts had a strong foundation of low-intensity training. Marjaana shares her personal experience of unexpected performance gains after a period of base training and recovery. The team also discusses the benefits of short vs. long intervals, the role of heat training, and how platforms like Velocity enhance interval workouts.

Key Takeaways

• Base training is crucial. Athletes with a strong low-intensity training foundation respond better to high-intensity sessions.
• Short vs. long intervals depend on physiology. Fast-twitch dominant athletes benefit more from shorter 30-30s, while endurance-focused athletes handle longer efforts better.
• HIIT workouts should be strategic. Overloading on intense training without adequate recovery can be counterproductive.
• Heat training can improve endurance. It helps increase plasma volume and stimulates EPO production for better oxygen transport.
• The most important session is the next one. Avoid overtraining by pacing efforts and leaving “one or two in the tank.”
• Technology like Velocity enhances interval training. Live coaching, gamification, and personalized feedback help athletes push harder.

• Paul Warloski - Simple Endurance Coaching
• FINALLY: The Ultimate Way to Maximise Your HIIT Intervals - With Ingvill Odden & Prof. Paul Laursen - HiitScience
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.