In this holiday special, The Athletes Compass hosts reflect on their favorite moments from 2024, discussing impactful episodes on menopause, heat training, and fat adaptation. They celebrate the inspiring stories of everyday athletes overcoming mental and physical barriers, share personal goals for 2025, and unveil exciting new features on the Athletica platform. From VO2 max maintenance to marathon PRs, the episode showcases how training science and community support drive health and performance.

Key Takeaways:

• Memorable Episodes: Menopause training, heat training, and nutrition sparked reflection and personal growth.
• Inspiration from Athletes: Everyday athletes break barriers with belief and experimentation.
• VO2 Max Focus: A critical marker of health and longevity; key training strategies include volume, heat, and strength.
• New Athletica Features: Audio-guided sessions and a coach avatar for personalized feedback.
• 2025 Goals: Hosts aim for PRs, gravel nationals, and consistent fitness improvements.

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