In this episode of the Athletes Compass, hosts Paul Laursen, Marjaana Rakai, and Paul Warloski delve into the importance of understanding performance metrics for athletes at every level. They explore how to measure progress and efficiency using tools like aerobic decoupling, efficiency factor, heart rate variability (HRV), and performance potential charts. The episode highlights the significance of these metrics, particularly in tracking endurance, optimizing recovery, and ensuring sustainable fitness gains. With real-world examples and practical advice, this episode is essential listening for anyone aiming to fine-tune their training strategy and make data-driven decisions for improved performance.

• Aerobic Decoupling: Understanding the shift in efficiency between the first and second halves of a workout; an indicator of endurance.
• Efficiency Factor: Ratio of external load (pace/power) to internal load (heart rate) that helps gauge workout efficiency.
• Performance Potential Chart: Provides insights into an athlete's fitness trends over time, highlighting the balance between training stress and recovery.
• HRV and Recovery: The seven-day average vs. 60-day running average of HRV helps track recovery and stress levels, guiding when to push harder or recover.
• Training Frequency vs. Duration: For improved efficiency, increasing workout frequency can be more beneficial than extending single sessions.
• Critical Power and Zones: Critical power, along with training zones, helps define intensity for targeted workouts.
• Neuromuscular Efficiency: Examining charts for each sport (running, cycling, swimming) to identify strengths and weaknesses in neuromuscular efficiency.

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