In this Q&A-focused episode of The Athletes Compass, the hosts respond to listener questions around balancing endurance training with busy lives. They break down how Athletica's adaptive AI helps athletes navigate shifting schedules, discuss when to move or modify a VO2 Max workout, and explore the nuances of short interval formats like 30-30s, 30-15s, and 40-20s. The conversation also challenges the traditional idea that one massive long run is essential before race day, offering a volume-based approach instead. For everyday athletes juggling work, family, and goals, this episode is a reality check and a motivational guide.

• Sleep trumps all: 90% of recovery comes from quality sleep.
• Training flexibility is essential: Athletica lets you move, skip, or swap workouts without breaking your plan.
• Busy athletes need context-based plans: Not every day allows for a perfect session—do what’s sustainable.
• VO2 Max sessions aren't sacred: Move them if needed, or modify based on how you feel.
• 30-30s aren’t just for cyclists: They're equally effective for runners when adapted correctly.
• Strides need better explanation: They're about activating fast-twitch fibers, not hitting a specific HR.
• Volume over singularity: Weekly mileage matters more than one long run.
• The AI isn’t perfect, but it’s improving: Take AI feedback with context and a grain of salt.

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

In this episode, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai welcome Dr. Phil Maffetone—renowned clinician and pioneer of holistic endurance training. They explore the dangers of being “fit but unhealthy,” chronic overtraining, and the societal pressure to do more. Marjaana shares her personal crash and comeback story, illustrating how a high-performance mindset without balance led to physical and emotional burnout. Dr. Maffetone introduces the MAF Method, emphasizing low-intensity aerobic training, recovery, nutrition, and biofeedback tools to reclaim health and elevate performance. It’s a call to rethink endurance culture, starting from the brain down.

• Fitness can come at the expense of health if training is unbalanced.
• The “no pain, no gain” mindset is deeply ingrained—but often harmful.
• Many endurance athletes are unknowingly overtrained and overstressed.
• Recovery, nutrition, and nervous system balance are essential components of athletic progress.
• The MAF (Maximum Aerobic Function) method helps athletes build a strong aerobic base for long-term performance.
• Tools like heart rate monitoring and heart rate variability can give essential feedback.
• Social pressure and misinformation from media and food industries contribute to poor health choices.
• Small, consistent changes—especially in food and pace—can yield major long-term benefits.

• How HIIT Helps and Hurts - Dr. Phil Maffetone
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of the Athletes Compass, Paul Laursen, Marjaana Rakai, and Paul Warloski navigate the overwhelming world of training advice by highlighting six core pillars for endurance performance: base training, HIIT, strength training, sleep/recovery, nutrition, and mental health. They discuss how to recognize when you're out of balance, why "feel" matters more than metrics, and how even elite athletes use intuition to guide training. With humor, science, and real-life examples, they deliver a grounded framework to help everyday athletes train effectively and sustainably.

• Homeostasis (Balance) is the ultimate goal—stress is necessary but must be counterbalanced by recovery.
• Base Training is essential for building metabolic flexibility and long-term adaptation.
• Feel Over Metrics: Even top athletes prioritize how their body feels over data.
• HIIT and Strength Training provide necessary stressors for growth but should be used strategically.
• Sleep and Nutrition are recovery pillars often overlooked but critical for adaptation.
• Mental Health and Community amplify both performance and well-being.
• Red Flags in training include fatigue, poor sleep, emotional irritability, and poor HRV trends.
• Avoid Trends that don’t serve your individual context—personalization is key.

• Complete the FIELD Study Questionnaire - Join the FIELD Study — a real-world research project that brings Sports Science 3.0 to life.
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.