When to Perform High-Intensity Intervals
Should endurance athletes complete high-intensity intervals while fresh, or place them later in a workout after accumulating fatigue? Paul Warloski and Dr. Paul Laursen explain why the answer depends on the type of fatigue involved. General systemic or neuromuscular fatigue may be a reason to postp…
Do Hills and Sprints Cancel Your Zone 2 Benefits?
Does a short climb, town-line sprint, or brief surge above Zone 2 undo the benefits of an endurance workout? Paul Warloski and Dr. Paul Laursen explain why the answer is generally no. Brief excursions above LT1 or VT1 don’t suddenly erase aerobic adaptations, and short bursts can even provide usefu…
How to Find Your Zone 2 Without a Lab Test
Episode Summary
Zone 2 gets talked about constantly in endurance training, but most everyday athletes don’t have access to lactate testing or a metabolic lab. In this episode of The Athletes Compass Podcast, Paul Warloski and Dr. Paul Laursen explain practical ways to estimate Zone 2 using the talk…
Carbs, Fat Oxidation and Finding Your Fueling Sweet Spot with Prof. Paul Laursen
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This week on the podcast, Mikki speaks with Paul Laursen about the science of training, nutrition, and what it really means to take a personalised approach to athletic perform…
Norwegian Method vs Polarized: What’s Better?
The Norwegian method has become one of endurance sport’s hottest training topics, thanks largely to elite performances, double-threshold sessions, and lactate-guided intensity control. But is it really an alternative to traditional 80/20 training? Paul Warloski and Dr. Paul Laursen unpack what the …
Why Stopping Was My Best Decision: 1,000km Across France with Jens Wachter
Endurance athlete and Athletica user Jens joins Paul Warloski and Dr. Paul Laursen to share the story behind Project Trans France, his ambitious attempt to run roughly 1,000 kilometers across France in just 17 days while pulling a self-supported trailer. Jens explains how years of ultrarunning and …
Why Your VO₂ Max Isn’t Rising
VO₂ max is one of endurance sport’s most closely watched metrics, but what does it mean when the number refuses to rise? Paul Warloski and Dr. Paul Laursen explain why a plateau—particularly for experienced and older athletes—can actually indicate successful training. They explore the roles of agin…
How to Improve Your Running Economy
Two runners can have similar fitness and VO₂ max numbers yet perform very differently. One reason is running economy—the metabolic cost of maintaining a given running speed. Paul Warloski and Dr. Paul Laursen explain why economy is different from mechanical efficiency, how it can be assessed in the…
Top Episode Replay: The Science Behind the Norwegian Method: Insights with Brad Culp & Prof Paul Laursen
Top Episode Replay:
HEAT🔥 training is ESTABLISHED, EASY ✅ and FOR EVERYONE! Get on it NOW!
Brad Culp wants you to understand that HEAT training is not a FAD, and that PREPARING for your ENVIRONMENT is ESSENTIAL to your performance. Norwegians can do it, so can you! Plus, training is cheap🤑!
In the…
The Hidden Endurance Secret of Hill Repeats
Hill repeats can provide endurance athletes with a powerful mix of strength, speed, neuromuscular, and cardiovascular benefits without requiring frequent all-out sprinting. Paul Warloski and Dr. Paul Laursen explain how running or cycling uphill changes muscle recruitment, why different hill workou…
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