Mastering VO2 Max Intervals: Listener Q&A Session

In Episode 77 of the Athletes Compass Podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen dive into listener questions about VO2 max training, with a focus on the nuances of interval sessions like 30-30s, 40-20s, and five-minute efforts. They explore the importance of pacing, individual adaptation, terrain selection, and recovery while emphasizing context-specific approaches. The team also discusses the role of AMPK signaling, managing training load, and the mind-body connection that can influence performance. The key takeaway? There's no one-size-fits-all solution, but thoughtful adjustments can optimize results while safeguarding long-term consistency and health.

Key Takeaways

• Pacing is essential: Go hard but leave a rep or two in the tank; pacing ensures quality across intervals.
• Context matters: Terrain, event specificity, and athlete type should guide interval choice (e.g., 30-30s vs. 40-20s vs. 5x5).
• Open workouts > erg mode: Open formats allow day-to-day variability and better adaptation.
• Mind-body connection is key: Visual feedback “blinding” can reveal untapped potential and overcome self-doubt.
• AMPK signaling explained: Both VO2 max and long aerobic sessions stimulate mitochondrial growth; mode impacts neuromuscular load.
• Recovery is non-negotiable: HRV, sleep, and overall fatigue should inform when to push or ease off.
• Perfect is the enemy of great: Slight deviations in power or terrain are acceptable if the training goal is still met.
• Specificity as race day nears: Adapt sessions based on course demands closer to competition.

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