{"podcast":{"title":"The Athlete's Compass","slug":"the-athlete-s-compass-6705232","podcast_index_feed_id":6705232,"rss_url":"https://feeds.captivate.fm/the-athletes-compass/","website_url":"https://athletica.ai/the-athletes-compass-podcast/","image_url":"https://artwork.captivate.fm/4dbd3845-ccb9-4e3d-b182-c607e86995df/E6BVQxOpbOH8MGosAXCNjhy4.jpg","author":"Athletica","episode_count":138,"summary":"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-bullshit 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 Wa…","last_synced_at":"2026-07-24T08:21:02.703077+00:00","page_url":"https://stenobird.com/podcast/the-athlete-s-compass-6705232"},"episode":{"title":"HRV Training Explained: How to Know When to Push or Rest","slug":"hrv-training-explained-how-to-know-when-to-push-or-rest","published_at":"2026-03-19T19:00:00+00:00","page_url":"https://stenobird.com/podcast/the-athlete-s-compass-6705232/hrv-training-explained-how-to-know-when-to-push-or-rest","show_page_url":"https://stenobird.com/podcast/the-athlete-s-compass-6705232","url":"https://athletica.ai/the-athletes-compass-podcast/hrv-training-explained-how-to-know-when-to-push-or-rest","audio_url":"https://episodes.captivate.fm/episode/2988ef5f-14d0-4953-a5b8-0bd27981918d.mp3","summary":"Heart rate variability (HRV) is transforming how endurance athletes approach training by providing real-time insight into recovery and readiness. Instead of following rigid training plans, HRV allows athletes to adapt workouts based on their nervous system state, leading to better performance gains and reduced risk of overtraining. This episode breaks down what HRV actually measures, how it reflects the balance between stress and recovery, and why factors like sleep, stress, and lifestyle play a major role. The discussion also explores practical strategies to improve HRV, when to adjust training intensity, and how to interpret low HRV without overreacting. Key Takeaways HRV measures the variation between heartbeats and reflects nervous system balance Higher HRV generally indicates better recovery and readiness to train HRV-guided training leads to better performance gains than static plans Poor sleep is one of the biggest drivers of low HRV One low HRV day → switch to aerobic training Two consecutive low HRV days → consider full rest Chronic low HRV requires looking at the bigger picture (stress, hormones, lifestyle) Aerobic training is the most effective way to improve HRV Strength training is beneficial but should avoid training to exhaustion Consistency and context matter more than single HRV readings Why Your HRV Won’t Improve — Daily Reset to Boost Recovery Paul Warloski - Simple Endurance Coaching Marjaana Rakai | Nordic Performance Lab","meta_description":"Heart rate variability (HRV) is transforming how endurance athletes approach training by providing real-time insight into recovery and readiness. Instead…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2483,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-athlete-s-compass-6705232/episodes/hrv-training-explained-how-to-know-when-to-push-or-rest/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-athlete-s-compass-6705232/hrv-training-explained-how-to-know-when-to-push-or-rest.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}