HIIT Without the Hurt: How to Avoid Overtraining with Smarter Workouts

The Athlete's Compass

This episode of The Athletes Compass Podcast explores essential training strategies for endurance athletes. Hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai tackle listener questions on topics like optimizing high-intensity interval training (HIIT), the benefits of workout variety, and managing fatigue effectively. They discuss the importance of consistency over intensity, the value of mental toughness, and practical tips for long indoor sessions. With actionable advice for runners, cyclists, and triathletes, this episode provides fresh perspectives on sustainable training approaches, from double run days to smarter endurance adaptations.

Key Episode Takeaways

• Incorporating alternative modes like cycling or rowing into HIIT can reduce injury risks while maintaining cardiovascular benefits.
• Consistency in training is more valuable than pushing to exhaustion; "leave two in the tank" is a winning philosophy.
• Splitting long workouts into multiple sessions can be an effective adaptation for busy schedules or indoor training challenges.
• Mental toughness, or "Finnish Sisu," plays a crucial role in endurance sports, particularly in long training sessions.
• Frequent, shorter runs often lead to better adaptations than occasional long runs, especially for marathon or triathlon prep.
• Brief excursions into higher training zones during endurance sessions are acceptable but should be minimized to avoid overtraining.
• Double run days amplify adaptive signaling, improving resilience and efficiency over time.

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