Shownotes
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.
Key Takeaways
- 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.
Transcripts
no one is perfect and we all go through these periods of stress, every single one of us. I'm under one myself right now. And yeah, this is life.
But Athletica can help us just be aware of these things and navigate our training accordingly.
Paul Warloski (:Hello and welcome to the Athletes Compass podcast where we navigate training, fitness and health for everyday athletes. How do you know if all the work you're doing in your training is paying off, that it's working? How do you know if you're getting fitter?
Marjaana Rakai (:day training, fitness and health for everyday athletes. How do you know if all the work you're doing in your training is paying off this work? How do you know if...
One of our athletes, the Primal Swede, who we interviewed on episode 37, I believe, he posted two interesting photos on his Instagram that I snapped. Erik has been, he has a long history of long endurance cycling, but now has signed up for 90K ultra run in January. So these two interesting posts were one where he shared
Paul Warloski (:Mm-hmm.
Marjaana Rakai (:a picture of his latest, cycling where he compares aerobic decoupling, was only 1.5%. with his running, training data and in the running training data, he shows aerobic decoupling
The twist here comes also from Georgios in Greece who saw these posts and was asking, hey guys, we need an episode with an example how to read the data. So here we are, we've got the data. We're
add the pictures for our YouTube watchers.
Paul Laursen (:Okay, so let's talk about the situation, right? Like we've got these aerobic decoupling differences. In the first instance with Erik,
a cyclist, he's an experienced cyclist, so we see that really low number on the aerobic decoupling, 1.5, we can see that one.
Yeah, so and again, we're gonna go to the run one and it's really high, right? It's like, what do we got? 11.54%, that's right. Okay, so how have we got these numbers and why do they matter? how they are calculated is due to that number that's above it or that variable that's a number. It's called the efficiency factor. And what the efficiency factor is, is it's a look at your pace or power
Marjaana Rakai (:11%.
Paul Laursen (:versus your heart
we've talked about the load before, stress. We're talking about an external load divided by an internal load, and that is your efficiency factor. and what winds up, what we're looking at in the aerobic decoupling variable that we see here, Erik's questioning, is we're looking at the difference between the second half efficiency factor
Again, remember power or pace versus heart rate and the first half efficiency factor. You're like, so basically it splits the workout into two, into two halves. In other words, are you going as efficiently in the back half of your session compared to how efficient you're going in the first half of the session? And you, hopefully you can understand
that Erik, it doesn't really matter the session, Erik was going, he was very efficient right across his entire bike workout, which you would expect because Erik is a cyclist. And Erik now, like you say, MJ, he's just taken up running. He's not as efficient in his running. is very, his second half efficiency factor is way off kilter.
Marjaana Rakai (:going, he was very efficient right across his entire bike work load, which you would expect because Erik is a scientist. And now, like I said, he's just taken up running. He's not as efficient in his running. His second half of efficiency factor is way off-filter compared to the true.
Paul Laursen (:compared to the first one, he's the first half of it. In other words, he's getting the pace and the heart rate are dissociating further and further away. We're seeing what you've probably heard of as heart rate drift, right? The heart rate is going up and the pace is going down. And then he does, of course, he doesn't get that when he bikes because he's a conditioned and well-tuned cyclist. So that is how you can read your data. You can look at that aerobic decoupling number
Marjaana Rakai (:heart rate is going up.
you
Paul Laursen (:And as you develop more experience as an athlete, you'll start to see that that number is looking generally lower and lower towards, in fact, like many of my very well-trained and efficient athletes, we'll see a negative in that number. And that means, of course, that they're more efficient in the back half than the first half. So this is a great little test in...
Marjaana Rakai (:you.
in that number. That means of course that they're more efficient in the last...
Paul Laursen (:many of my elites as they work towards longer and longer sessions and we see this so often. So that's, yeah, that is how we read that number. It's almost, it's very close to the concept of durability. You wanna be very durable across your overall exercise, training session. You want to have a high pace relative to the heart rate.
Paul Warloski (:Thank you.
you
Paul Laursen (:a high external load stress relative to your internal stress. You want your internal stress to kind of be low. That is the case for Erik's cycling, not just yet for the running. He's got more work to do.
Marjaana Rakai (:Another thing I was thinking, speaking specifically to Georgios, like if you notice or anyone else who noticed that they're running aerobic decoupling needs some work is to maybe increase frequency of the runs before length of the runs. So just instead of spacing them.
every other day, maybe run twice a day or every day before a little bit longer break so that you get that neuromuscular load a little bit more often and see how that affects your aerobic decoupling.
Paul Laursen (:Yeah, for sure. And we've spoken about that on previous podcasts, specifically when we're talking about running and some of the questions we get often just as a reminder in the running is, people go, why isn't your, where's the long run? Where's the really, really long run at the end of every week? And that's whether you're a triathlon plan or a marathon plan. And the reason we don't see the big, huge long run and large neuromuscular stress that you alluded to MJ is because just that.
we'd rather have the increased overall mileage in the week and we get that through an increase in frequency of exercise training. So it's like you're spacing out the load across the week and that's why, that's why Athletica programs it that way.
Paul Warloski (:So to get back to our initial question about how do we know if we're getting fitter, aerobic decoupling coming down is one way. that, know, correct? So let's look, since Athletica has a lot of charts and several charts and graphs that are gonna help us understand our fitness.
Marjaana Rakai (:down is one way. that correct? Correct. So let's look, since athletics has a lot of charts, several charts of graphs that are going to help us understand our business, let's do kind of a...
Paul Laursen (:Yeah.
Correct. Yeah.
Paul Warloski (:Let's do kind of a deeper dive into some of these performance and recovery charts, see what they mean and how they can help us understand our progress. the main chart that's on the screen
Marjaana Rakai (:they can help us understand our progress. the main chart that's on the screen
Paul Warloski (:that we will try to talk about is the performance potential chart. know, so Paul, first of all, what are people seeing? What can you describe what's on that?
Marjaana Rakai (:we'll try and talk about is the performance potential chart. So Paul, first of all, what are people seeing? What you describe what's on that? Sure. Yeah, we have your performance potential
Paul Laursen (:Sure, yeah, well your performance potential chart,
that we see here, this is Marjaana's and we can kind of see
the key variable there that we're looking at is the blue line, the fitness, and that's the one that most people kind of are eyeballing,
that's on the
Y axis, and then we can see this is over time, right? So we've got dates continuing into the future. And in general, we're sort of seeing build phases. And you think about it, you want to gain fitness, right? And that is really what the blue line is kind of showing, is you're seeing this slow accumulation of fitness. And you get that through
the accumulation of stress in your life. So it's the whole process of stress and recover, stress and recover. And the stress is viewed in a more of a short-term marker, an element of fatigue. we're getting these numbers from something in your calendar that you'll see as reflected as load. So load is
the best way we can kind of quantify
your stress and you're getting that from your wearables.
So you're doing the training session, you're monitoring or measuring yourself and through the monitoring of your pace or power or heart rate comes back and we get a measure of your stress. And that's all reflected in here.
You're gonna get fitter and fitter and fitter over time. that's really what the accumulation of that.
blue marker that's why it's getting higher and higher you can see
up to February where Marjaana is training for something. What are you training for Marjaana?
Marjaana Rakai (:Ski marathon.
Paul Laursen (:There you go. Nice. There you go.
Paul Warloski (:the Birkie
Marjaana Rakai (:Birkie Yeah.
Paul Laursen (:that is it. And this is kind of like the main algorithm and driver of your day to day training stress or training load. All your sessions are adapting, you'll see this. They're adapting daily based on what you're doing, all based on the algorithms.
that are central to the performance potential chart.
Paul Warloski (:How does that help us?
If we're looking at this and it's into the future, are we just seeing that? Yes, we're we're moving into the right direction.
Paul Laursen (:It does exactly. it's, you know, it gives us confidence. when I'm coaching MJ and, I'm talking to her and when she's coaching her athletes, this is just bringing us a little bit of confidence that we're moving in the right direction, just like you said, Paul. So, yeah, we're, know, we know the direction we're going and we, you know, and, and, and we actually get to see what actually gets done and where, where we actually move that to, right.
It's good to have a plan. Whether the plan actually gets executed or not is another thing. It depends on your context. But yeah, this is setting us in the right direction. It's giving us the guardrails that we're going to push along. we know if we follow the plan as laid out, we're going to get to that objective. So that can also give us motivation and confidence to go and do it. And yeah, those are my thoughts on it. Am I missing anything, MJ?
Marjaana Rakai (:follow the plan as laid out. We're going to get to that agenda. It's also the best motivation and confidence agenda. Yeah, that's the bigger my thoughts on it. Am I missing anything out there? It doesn't always end up looking that perfect.
Paul Laursen (:Well said.
Marjaana Rakai (:And it's okay because these are just numbers and I like, I don't, I loved all the data, but life is messy and imperfect. And it's okay if it goes up and down, you know, the blue line, it will go up and down.
Paul Laursen (:That's right.
Yeah, it will. It will. And it won't always be the perfect increase up as well. And the other thing that often messes with that sometimes, we get this feedback a lot, is it can often relate to user settings. So for example, When we have a fit user that kind of comes in and maybe they're on a mid volume plan and they're almost kind of, you know, and they're putting in their hours in the week, maybe they're putting in
You know, I can train from anywhere from eight to 15 hours, right? And maybe they're at the top of that, you know, in terms of their overall fitness. Well, if you put in your max hours of 15, athletic is not going to violate that. And therefore you might not be able to get any higher than that. You might be kind of hamstringing, athletic to increase that further. Easy solution: If you, if you do actually have more time and you want that blue line to go higher,
Go make a change in your settings and just readjust the plan. And you'll see that number will start to rise again. yeah, just keep that in mind that a lot of these are based on the user's settings.
Marjaana Rakai (:Mm.
That's a good point. That's what I did on the build up to the World Champs. I increased my volume and I saw a little bit sharper climb and yeah, yeah. Good point.
Paul Laursen (:That's right.
Paul Warloski (:So the next chart is talking about power and pace profiling, which we've talked about recently in episode 48. And we're going to link to that in the show notes, but let's talk about the running pace profile. Each discipline has a separate chart. So there's one for cycling, swimming, running and rowing, but let's specifically get into the running pace chart. mean, Paul, could you describe what you've created and what data this is showing?
Paul Laursen (:Yep. So first of all, I'm going to give full credit back to Andreas Ignoli that we had on the podcast before in terms of the real creator of this. This is based on probably the latest or the newest, it's considered gold standard best practice. Peter Leo's work, colleague of ours works for, I forget which pro cycling teams picked him up recently, but he's one of the top pro cycling.
teams. I think he might still be with GreenEdge, the Aussies. He's awesome and we're so grateful to be colleagues with him. But we leverage all of the various different features that are important. We average the anaerobic power reserve model. And that is in the first two minutes you can see there in the chart that we're showing. So those first two minutes, it's spiking up sharply.
Paul Warloski (:Yeah.
Paul Laursen (:that is the, you know, that your so-called anaerobic work is in that first two minutes. And this is very, we spoke already in the podcast about neuromuscular capacity. So that's really what we're sort of, what we're looking at in there. So how, you know, how much force and power can you produce? Power in the cycling context, and then let's just call it, you know, force application on the ground to push off and move forward.
Marjaana Rakai (:So how much force power can you produce? Power in the cycling context and then let's just call it force application on the ground to push off and move forward. So that's really what we're looking at in that first bit. The second model that we leveraged is called critical power, critical speed model, and that's across two minutes to one hour.
Paul Laursen (:So that's really what we're looking in that first bit. The second model that we leveraged is called the critical power, critical speed model. And that's crossed two minutes to one hour, two minutes to 60 minutes. And here we're really looking at, if you're in the cycling world, you'll be familiar more with the FTP, your functional threshold power. So critical power, critical speed is similar.
to that except the cool thing about how we gain that is you don't necessarily have to do 20 minutes all out. could do a variety of different, get that a variety of different ways. That being said, it does work better with longer periods of exercise and 20 minutes actually isn't too bad of an all out exercise duration to get your critical speed or critical power.
This is really deciphering or determining your threshold. that your FTP or your critical power, critical pace will be determined. And this anchors all of your, many of your training zones. this is how it kind of loops back into the whole training zones and loops back into the actual prescription that you're doing.
Marjaana Rakai (:you
Paul Warloski (:Thank
Paul Laursen (:And then the last one is called the Omni Power Model. And that's when you can see it going blue again after the one hour area there. we'll actually see, it goes into the longer durations there and it continues to work. It's called the Omni Power Model. And this is new to Athletica, but we're trying to, we're working towards somewhat enhanced simplicity. So we're starting with,
Paul Warloski (:you
Marjaana Rakai (:new to athletic and we're trying to, we're working towards somewhat enhanced simplicity. we're starting with just pulling out the key variables that are in there. So the first one you can see, in this example here, is one is 5.6 minutes per kilometer. And that is basically looking at that.
Paul Laursen (:just pulling out the key variables that are in there. So the first one you can see the VT1 and in this example here VT1 is 546 minutes per kilometer you can see at the top there and and that is basically looking at that you know your zone to and below running speed. Okay so that's that's where this is what you know we've talked about in the last podcast
Marjaana Rakai (:So that's where this is what we talked about in last podcast. We spoke about the aerobic training and the aerobic phase. That's all the work that we do in that aerobic and aerobic phase. The mid zone is kind of between those two lines, the speed and the music one. That's your mid zone sitting right in there. And then that's how to look at your zone in the mid zone three range right there.
Paul Laursen (:we spoke about aerobic training and aerobic base. That's all the work that you're doing in that aerobic foundation, aerobic base period. The mid zone is kind of between those two lines, between the critical speed and the VT1. Okay, that's your mid zone that's sitting right in there. And then that's ultimately your zone three. We're looking at your zone three range right there. Zone four is really now above that critical speed number. So everything above that is sort of your zone
Marjaana Rakai (:Zone four is really now above.
Paul Laursen (:zone four. So you'd be doing threshold efforts up there. And that's kind of, that's what you'd be doing above the critical speed. And then, and now we're actually starting to move into the new variable there. You see it as MAS. We can see MAS is at 444 minutes per kilometer. And this is really where we're looking at work that's been done again through modeling in that two to five minute region.
Marjaana Rakai (:and S4 for four minutes per kilometer. This is really where we're looking at work that's been done again through...
Paul Laursen (:And this is really, this is like your VO2 max running speed or VO2 max running power. Okay, so that's your, yeah, your MAS, maximal aerobic speed or, yeah, or maximal aerobic power. And last but not least is the maximal, maximal top speed, MMS is 223. So this is where we've picked up
we've picked up a five second period of maximal sprinting and it's 223 minutes per kilometer. So very, very quick.
Paul Warloski (:So I often use this chart to help athletes kind of start to figure out their pacing plans for races. Marjaana and Paul, how do you use these charts?
Paul Laursen (:That's right.
Marjaana Rakai (:Yeah, that's a great example. So for example, I'm running a marathon in about a month. This is my last six weeks. So there is one marathon pace there. So if you're looking at four hour pace, I can't see from this chart, but it is somewhere very close to the VT one. So 545.
around there five. So I can kind of calculate, I can keep this pace for my entire marathon. So 5.45 ish. So that's a little over four hour marathon. And then I can use that information to pace myself, whether it's even pace or negative split.
Paul Laursen (:That's right. So it's a super useful chart because you can do exactly like MJ says. So think about your goal time or a likely time of any of your events that are in question. There's no guesses. The likely pace is sitting right in front of you in terms of this profile. So we all dream about being
you know, Kristian Blummenfelt or name your, you know, Daniela Ryf or name your superstar that's kind of out there. But the reality is kind of sitting right in front of us here. This is in training. This is what I'm capable of doing. And granted in racing, it's time to kind of maybe lift the game, but it's probably not going to be a whole lot more than what we sort of already see here, especially if you're doing key sets. So you can work backwards from these key sets. Like really that's, that is what, you know, the training
Marjaana Rakai (:Mm-hmm.
Paul Laursen (:in Athletica at least is all about is we're taking pieces of the race, we're giving that to you or feeding that to you so that you are prepared optimally for your race. But you can see where those sustainable paces are going to be throughout your whole profile. yeah, like if you're, you you kind of work out the speed that you're going at in the context of a flat road race, say for example, if I can maintain 40 kilometers an hour,
for one hour, then that's probably, and I'm at 270 watts to do that, well, that's probably where I should be kind of pacing. Maybe I'll be able to lift a little bit on the day, but that's probably where it's sort of sitting there. Or in a 5K race, and I know if I can run four minute kilometers, that's probably gonna be, probably sitting around that 20 minutes there, right?
Yeah, you kind of just do, you can do the math yourself on all these things. And you can even flick over to the zone calculations and they're, they're usually sitting there as well because it loops back to the zones. So the pace that you should be geared for, for the event in question that you're training for is also there to help you. And so, yeah.
Paul Warloski (:All right, let's look at the, just because it's completely different, not completely different, but has different parameters. Let's look at the swimming pace profile and check that out. What can we see from that and what do we learn from this?
Paul Laursen (:Well, the swimming pace profile is, you know, it has similar elements, similar, you know, we're seeing a certain pace of, you know, in terms of critical speed and in terms of the VT1 speed. And then, you know, we've got the same sort of things in there, the maximal aerobic speed and the peak speed as well, the very fast one.
Paul Warloski (:Mm-hmm.
Paul Laursen (:So I'm not sure what you think about those ones, Marjaana, but is this your profile?
Marjaana Rakai (:Yes, it's my profile.
Paul Laursen (:Yeah, so the VT1 would be like, so maybe you were going to do an English channel. Could you just kind of sit and do English channel swimming for two minutes per 100 meters?
Marjaana Rakai (:Mm.
I'm sorry, but I don't know how to swim that slow. That VT1 is not doable for me. It's too slow.
Paul Laursen (:Hahaha!
Okay. Maybe it an adjustment. That's awesome. What about the critical speed? So that's like your hour pace.
Paul Warloski (:That would be my piece.
Marjaana Rakai (:Yeah, yeah, that's pretty bang on. Like that's, that's usually what I can do.
works, works for me.
Paul Laursen (:Let's get, well they're only 20, 20, 20, 25 seconds off.
Marjaana Rakai (:Maybe that's my weakness in swimming. I can't go slow. I can only go one pace. Critical speed.
Paul Warloski (:the
Paul Laursen (:Yeah, fair enough, fair enough. The other thing that's the, notice your maximal aerobic speed, VO2 max speed, it's not much different than your critical speed, but that's probably because you're missing some key VO2, I guess, training sessions, right? So remember, gig-o, garbage in, garbage out. So the assessment can only be as good as the data that's coming in there, but I'm not sure how many two to five minute efforts you've been kind of doing recently.
Marjaana Rakai (:Mm-hmm.
That's right.
have been in the pool once since world championships, so that's probably why. This data is probably my world championships race data,
Paul Laursen (:All out.
There you go. That's probably why. Yeah. So.
Marjaana Rakai (:a revelation here that kind of relates to the Primal Swedes question.
about neuromuscular efficiency. If you look at my running pace profile, it totally looks like a diesel engine, you know, not super steep on the sprint to two minute pace. Like it's pretty flat, but look at my bike or cycling power profile. Like I can get into quite high watts.
Paul Warloski (:Hmm.
Marjaana Rakai (:within the short term power. So when I'm looking at this, like as a triathlete, I'm seeing a lot higher power on the cycling than my speed in running that tells me I can, you know, I'm more efficient on the bike that I'm on running.
Paul Laursen (:Mm-hmm.
possibly, I think actually for both, and the system is actually, we've missed this until now, but it's actually, if we look at the insights, so in every profile, it actually gives at the top the written textual insights, and it's actually telling us how valid the profile is. So if I could just read out,
your running one and it says that your profile is constructed using the best averages logged during the period, in the selected period. Please note that this reflects your abilities within the performance used to generate. So again, that's the giga kind of comment, right? We note some data inconsistency within the short duration domain between two and five minutes. It's likely due to limited available data across maximal efforts.
in that range. So it's asking you for more data. It's asking you for some harder efforts, specifically in the 30 to 60 second all out and the two to five minute all out. And it's asking you that, I won't repeat it again, but it's asking you that for at least the, for that was the running one. And then the bike one, it's asking for more within the VO2 max intensity too.
Marjaana Rakai (:Mm-hmm.
Mm-hmm.
Paul Laursen (:It says that your maximal aerobic power in the bike seems a bit low compared to your peak value, suggesting a possible limitation at VO2 max intensity. Please make sure you begin VO2 and short hit bike sessions well rested and pushed to the best of your abilities. It feels that you're missing, I guess, long interval VO2 max work, two to five minutes.
Paul Warloski (:Thank
Marjaana Rakai (:Yeah, and that's what I haven't done.
Paul Laursen (:Isn't that cool?
Paul Warloski (:Sounds like we need to change our Wednesday workouts.
Marjaana Rakai (:Yes.
working on it. I have some ideas now from the article that we referred to on the last podcast.
Paul Warloski (:hahahaha
Paul Laursen (:Yeah.
Mm-hmm.
Marjaana Rakai (:with Ingvill
Paul Laursen (:Awesome. Yeah, because it's showing that your critical power is a little close to your maximal aerobic power, right, your MAP. So yeah, you kind of want those a little bit wider. And same certainly for the run, For the run, critical power relative to maximal aerobic power, only like 10 watts difference.
Marjaana Rakai (:Mm-hmm.
Paul Laursen (:So yeah, again, you need that more work in the two to five minutes, which is hard to do, right? Like those are hard efforts to do, but yeah, it shows that you're kind of, you're potentially deficient in those from an analysis standpoint. So it's kind of, it's cool how it's really helping us coach.
Marjaana Rakai (:Mm-hmm.
Paul Warloski (:let's talk about the recovery profile. And there's a couple of charts that go with that, the HRV and the heart rate profile. Paul, can you talk about those?
Paul Laursen (:You bet, yeah, and we'll link to the latest paper on this too. This is just emerging as we're recording on the podcast, but this will be out by the time it's live. yeah, this is really a unique to Athletica analysis. this is again, credit to Andrea and his team back there.
but we're looking at, and we've talked about this before, but we're looking at our normal range, which is your 60 day running average of heart rate variability. And you want that normal range, you wanna see, well, what's normal for you? And we're looking at a daily evening heart rate variability marker. It takes what's called a nocturnal reading, it's like the lowest marker of your evening on your watch, right, if you're on the Garmin system.
And then it compares that with a seven day average. when you're seven day average, because seven day average window is kind of like, well, this is recent. This is where you've been the last, the last week. You know, we have good weeks. have bad weeks in our life. And if all of a sudden you're having a bad week and your HRV is lower than what is deemed normal for you in that 60 day window, we get a little bit of a red flag and we alert you there.
Yeah, and it actually changes with a color code. You can see in this one, we've got a purple marker. And that's probably because if we look towards today, we can see that, I'm assuming this is you, Marjaana
Marjaana Rakai (:That's me.
Paul Laursen (:Marjaana has a little bit of a lower HRV for her seven day window relative to her normal. So poor Marjaana, she's looking a little bit sad.
Paul Warloski (:Little tired?
Struggling.
Marjaana Rakai (:It's a single parenting for a week with three kids late nights and early, early mornings. So there we go. Life stress. Yeah.
Paul Laursen (:There you go.
There you go. There you go. And lots of hard work with Athletica too. So yeah, it all adds up. But yeah, so now it might not be a great time for Marjaana to go and do a bunch of HIIT sessions, a bunch of hard work kind of thing. What we would now recommend is for Marjaana to do more of like an aerobic base training, like we were talking about in the former podcast.
So that's probably the type of work that's more conducive to health for Marjaana. So pretty cool. I love that example. That's so good. And it even describes, it described all those various different things. It's describing the seven day baseline has risen basically below the normal range.
And that is, it says, is usually reflective of higher than normal stress levels. Yes, let's appreciate it. Marjaana just acknowledged that and can be a sign of an underlying condition or injury. Even though your HRV was lower than yesterday, consider overall life stressors. Make recovery a priority, both physically and mentally, especially if you're ill.
I think it's such a good example though, right? Like, you know, no one is perfect and we all go through these periods of stress, every single one of us. I'm under one myself right now. And yeah, this is life. But Athletica can help us just be aware of these things and navigate our training accordingly. It's great. Great example.
Paul Warloski (:Yeah.
Wow. All right, so here are my takeaways. I'm just going to refer to charts, but the Performance Potential Chart is helping us understand our current fitness. the stress and load is quantified, and it's the main driver of day-to-day stress and training load. And it gives us confidence that we are moving in the right direction. The second one.
Marjaana Rakai (:Wow.
here are my takeaways. I'm just going to refer to the charts, but the performance potential chart is helping us understand our current fitness. the stress and load is quantified. It's the main driver of day-to-day stress and training mode. And it gives us confidence that we are moving in the right direction. The second one is that we have the charts for separate running, swimming, and rolling.
Paul Warloski (:Is that we have the charts for cycling, running, swimming, and rowing to help plan interval workouts and paces based on your time and your pace and power. And these anchor your training zones. And number three, as Marjaana is discovering, use the recovery charts to monitor your recovery when you link it to your Garmin device for resting heart rate, HRV, and gives you a chance to see.
Marjaana Rakai (:and help you plan interval workouts in a pace based on your time and your pace and power to ease and anchor your training zone. And number three, as Marjaana is discovering, is the recovery charge you monitor your recovery.
Paul Warloski (:Yeah, you know that kind of feeling that I have that maybe I'm a little tired and maybe I shouldn't do that hit session. That's it confirms that for you. So that is all for this week. Join us next week on the athletes compass podcast. Ask your training questions in the comments or on Athletica social media sites.
Marjaana Rakai (:That's it for today. So that is all for this week. Join us next week on the Ag and His Compass podcast to ask your training questions and comments or on-campus calls and sites.
if you enjoyed this episode, you're welcome.
Paul Warloski (:And if you enjoyed this episode, we'd appreciate it if you could take a moment to give us a follow and a five star review. It would be awesome. Five stars, not one, but five. If you could share this episode with one other person, just one other friend of yours share the episode so they can see what we are doing here. For more information or to schedule a consultation with Paul, Marjaana or myself,
Marjaana Rakai (:If you could take a moment to give us a follow and a high star.
episode of one of the friends of yours share the episode so they can see what we are doing here. For more information or to schedule a consultation with Paul, Marjaana, or myself, check the link in the show notes for more
Paul Warloski (:Check the link in the show notes for Marjaana Rakai and Dr. Paul Laursen am Paul Warloski and this has been the Athletes Compass Podcast. Thank you for listening.
