Health & Fitness

The Athlete's Compass

by Athletica

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Latest episodes

A Beginner-to-Pro Guide for Faster Triathlon Transitions

October 29, 2026 · 44 min

What if you could improve your triathlon time without getting fitter, buying expensive equipment, or adding another workout? In this episode of The Athletes Compass, Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai tackle one of…
What It Actually Takes to Go Sub-9 at Kona with Luke Evans

October 22, 2026 · 56 min

What does it really take to race an 8:58 Ironman at the World Championship in Kona? In this episode, sports scientist and coach Paul Laursen catches up with athlete Luke Evans for an inside look at one of the toughest races in triathlon…
The Half of Endurance Training Most Athletes Ignore

October 15, 2026 · 44 min

Physical fitness gets you to the starting line, but what helps you perform when pressure, doubt, and discomfort take over? In episode 150 of The Athletes Compass Podcast, hosts Paul Warloski and Dr. Paul Laursen welcome performance…
The Biggest Nutrition Mistake Aging Athletes Make

October 8, 2026 · 47 min

Are you fueling your training for the athlete you are today—or following the nutrition advice that worked 20 years ago? In this episode of The Athletes Compass, hosts Paul Warloski and Dr. Paul Laursen welcome Kristen Arnold, registered…
The Hidden Endurance Secret of Hill Repeats

October 1, 2026 · 23 min

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…

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Run Faster Without Running More

September 24, 2026 · 26 min

Episode SummaryWant to run faster but don’t have time—or the recovery capacity—to add more mileage? Paul Warloski and Dr. Paul Laursen explain how runners can improve performance by getting more from the training they already do. They…
How to Improve Your Running Economy

September 17, 2026 · 36 min

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…
Why Your VO₂ Max Isn’t Rising

September 10, 2026 · 32 min

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…
Why Stopping Was My Best Decision: 1,000km Across France with Jens Wachter

September 3, 2026 · 34 min

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…
Norwegian Method vs Polarized: What’s Better?

August 27, 2026 · 35 min

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…
How to Find Your Zone 2 Without a Lab Test

August 20, 2026 · 32 min

Episode SummaryZone 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…
Do Hills and Sprints Cancel Your Zone 2 Benefits?

August 13, 2026 · 32 min

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…

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About the show

The Athlete’s Compass Podcast is your compass for navigating endurance training and health. In this show, we explore the cardinal directions of training, nutrition, recovery, and mindset, delving into the dynamic relationship that drives athletic success. Athletes are more than numbers; they're individuals with unique lifestyles and mindset challenges. Coaches who understand these personal nuances play a vital role in their athletes' journey. While training details and data are important, tools like Athletica provide a solution to streamline the technicalities, allowing coaches to focus on the human connection which makes the human coaches the best they can be. Each week, renowned sports scientist and researcher Paul Laursen will be our teacher and guide as we break down training principles so you can understand how best to train for your sport! We take a no-b******t and practical approach to support age-groupers, masters, and everyday cyclists, runners, and triathletes like you as you find your direction as an athlete. The hosts are Paul Laursen, sports scientist and founder of the Athletica.ai training platform, Marjana Rakai, coach, sports scientist, and triathlete, and Paul Warloski, coach and cyclist.