Training Science Podcast

Paul Laursen & Martin Buchheit

Your hosts of the Training Science Podcast, Martin Buchheit and Paul Laursen, take a weekly deep dive into the real world application of training science in the trenches.

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23 episodes
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Avg 1 hr 6 min
English

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S1 · E228
Friday · 1 hr
What It Takes to Perform in HYROX With Dr Ludwig Rappelt and Prof Paul Laursen
HYROX is exploding in popularity, but the science behind what actually drives performance is only beginning to catch up. Dr Ludwig Rappelt joins the podcast to unpack new research examining the demands of HYROX and how performance has evolved across its first seven seasons. With running accounting for nearly half of total race time, endurance provides the foundation, but the data suggests strength based stations can play an outsized role in separating stronger performances from weaker ones. The conversation explores the balance between strength and endurance, potential thresholds for VO2 max and maximal strength, where athletes may still have untapped performance gains, and how HYROX specific training could evolve as the sport and its research base continue to mature. Today’s speakers: Prof Paul Laursen https://www.paullaursen.com/ Dr Ludwig Rappelt https://www.linkedin.com/in/ludwig-rappelt-b5239b18a/ Resources: https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2026.1847569/full
S1 · E227
August 21 · 1 hr 7 min
From Silos to Performance Centred Practice With Katie Slattery, Jamie Stanley and Dr Martin Buchheit
What happens when you stop looking at performance through the lens of individual disciplines and start putting performance itself at the centre? Katie Slattery and Jamie Stanley unpack their Performance Centred Practice framework, developed from years of experience across the Australian high performance system. They explore how coaches, sport scientists, practitioners, and athletes can build a shared understanding of what performance actually requires, then connect those demands directly to training and decision making. The conversation covers shared mental models, productive disagreement within interdisciplinary teams, improving performance meetings, defining training quality beyond simple physical metrics, and creating better feedback loops between what happens in training and what ultimately matters in competition. Today’s speakers: Dr Martin Buchheit https://martin-buchheit.net/ Katie Slattery https://profiles.uts.edu.au/Katie.Slattery Jamie Stanley https://www.linkedin.com/in/jamie-stanley-a5a7265b/ Athletica U https://youtube.com/playlist?list=PLu7L8NU083obOOZnkl9qd1lxr5zfVKTkL&si=YkGXTSQsJcYBUPiD
S1 · E226
August 14 · 1 hr 9 min
How Ethiopia's Elite Runners Actually Train With Palo Galko and Prof Paul Laursen
What can AI reveal about the training habits of the world's best distance runners? In this episode, we dive into groundbreaking new research that combines artificial intelligence with one of the most unique datasets ever collected from elite Ethiopian marathon and half marathon runners. From uncovering hidden training patterns to understanding why context matters more than raw data, this conversation explores how AI can enhance sports science without replacing human expertise. We also discuss the future of AI in endurance coaching, why large language models are powerful tools rather than true intelligence, and how practitioners can use these technologies to ask better questions and uncover better answers. Today’s speakers: Prof Paul Laursen https://www.paullaursen.com/ Palo Galko https://www.linkedin.com/in/palo-galko-6b06a96/
S1 · E225
August 7 · 1 hr 4 min
From Unpaid Intern to the Champions League With Daniel Caraça and Dr Martin Buchheit
Breaking into elite football isn't always a straight path. For Daniel Caraça, it meant years of unpaid internships, balancing university with part time jobs, and never losing sight of the bigger goal. In this episode, Daniel shares his remarkable journey from studying sports science in the UK and volunteering across Scottish football to earning his first professional role with Pafos FC and helping the club compete in the UEFA Champions League. Along the way, he reflects on resilience, networking, continuous learning, and why attitude often opens more doors than experience alone. Whether you're an aspiring practitioner or already working in high performance sport, this conversation is packed with valuable lessons on building a career from the ground up. Want to hear about future courses, podcasts, and exclusive offers? Join our email list to stay up to date and receive access to subscriber only announcements and limited time discounts. Today’s speakers: Dr Martin Buchheit https://martin-buchheit.net/ Daniel Caraça https://www.linkedin.com/in/danielcara%C3%A7a/ Athletica U https://youtube.com/playlist?list=PLu7L8NU083obOOZnkl9qd1lxr5zfVKTkL&si=YkGXTSQsJcYBUPiD
S1 · E224
July 31 · 1 hr 9 min
How Belief Shapes Performance With Assoc Prof Vince Kelly and Prof Paul Laursen
What if one of the most powerful performance tools isn't a supplement, a training method, or new technology, but belief itself? In this episode, S&C specialist Assoc Prof Vince Kelly explores the science behind the belief effect and how athlete expectations, coach communication, environment, and trust can meaningfully influence performance outcomes. From placebo and nocebo effects to coaching philosophy and practitioner credibility, this conversation unpacks why how an intervention is delivered can be just as important as the intervention itself. Whether you're a coach, sport scientist, clinician, or athlete, this episode offers practical insights into building stronger coach athlete relationships, improving communication, and creating environments that maximize performance. https://www.sciencedirect.com/science/article/pii/S0022399926003946 Today’s speakers: Prof Paul Laursen https://www.paullaursen.com/ Assoc Prof Vince Kelly https://www.linkedin.com/in/vince-kelly-6452a621/ Athletica U https://youtube.com/playlist?list=PLu7L8NU083obOOZnkl9qd1lxr5zfVKTkL&si=YkGXTSQsJcYBUPiD
S1 · E223
July 25 · 1 hr 3 min
Supporting Female Athletes Through Puberty and Performance With Dr Julia Casadio and Prof Paul Laursen
Supporting young female athletes requires more than great training programs. It starts with understanding the unique physiological, psychological, and developmental changes they experience throughout puberty. In this episode, Dr Julia Casadio shares her personal journey from aspiring Olympian to elite sport physiologist, and explains how those experiences inspired the creation of Her Strength. Together, we explore the challenges facing young female athletes, including body image, menstrual health, injury risk, nutrition, and the role coaches and parents play in creating positive sporting environments. The conversation also covers practical strategies for supporting female athletes through puberty, recognizing early warning signs of low energy availability, and helping more girls stay healthy, confident, and involved in sport for the long term. NEW COURSE with Dr Julia Casadio: Her Strength Coach Course https://hiit-science.thinkific.com/courses/herstrength-coachcourse Athletica U https://youtube.com/playlist?list=PLu7L8NU083obOOZnkl9qd1lxr5zfVKTkL&si=YkGXTSQsJcYBUPiD
S1 · E222
July 17 · 59 min
Nano Dosing Strength in Elite Football With Nick Grantham and Dr Martin Buchheit
How do you build stronger, more powerful footballers when there is barely enough time to recover between matches? In this episode, Nick Grantham shares how his approach to strength and conditioning has evolved after years working in elite Olympic sport and the English Premier League. The conversation explores why strength remains a cornerstone of elite football performance, how to individualize training across a congested season, and why chasing the "perfect" gym session may no longer be the answer. Nick also explains the concept of nano dosing, using small but meaningful strength exposures throughout the week, while discussing minimum effective dose, player monitoring, injury mitigation, and balancing long term athletic development with match readiness. Interested in learning more about the latest developments in endurance performance and sports science? Subscribe to the HIIT Science email list for updates on new research, courses, and educational opportunities. Today’s speakers: Dr Martin Buchheit https://martin-buchheit.net/ Nick Graham https://www.linkedin.com/in/nickgranthamconsultancyltd/ Athletica U https://youtube.com/playlist?list=PLu7L8NU083obOOZnkl9qd1lxr5zfVKTkL&si=YkGXTSQsJcYBUPiD
S1 · E221
July 10 · 1 hr 8 min
Top Episode Replay: The Sprint Training Evolution - With Jonas Dodoo & Dr Martin Buchheit
⚡ EVOLVING COACHING for MODERN ATHLETES: INSIGHTS with JONAS DODOO 🏃‍♂️🔥 From sprinting mechanics to AI-driven analysis, Jonas Dodoo is helping redefine what effective coaching looks like in today’s game ⚽💨 In this episode of The Training Science Podcast, Martin sits down with Jonas to unpack how coaches can stay ahead in a rapidly evolving landscape: 🧠 Balancing physical preparation with mental performance 🩺Context matters for injury history & subjective responses 🤖 How AI can enhance analysis and unlock new insights 🤝 Trust & buy-in: the cornerstones of effective coaching — #TrainingSciencePodcast #HIITScience #Coaching #AthletePerformance #Rehabilitation #SportsScience #SprintTraining #InjuryPrevention #Football #AthleteDevelopment #AIinSports #PerformanceAnalysis #Trust #CoachAthleteRelationship #TrainingMethods _____________________ Today’s speakers: Dr Martin Buchheit https://martin-buchheit.net/ Jonas Dodoo https://www.linkedin.com/in/jonas-tawiah-dodoo-14b38920/
S1 · E220
July 4 · 1 hr 19 min
The Physiology First Approach to Endurance Training With Dr Gabriele Gallo and Prof Paul Laursen
Training isn't just about replicating race demands. It's about understanding the physiology that drives performance. In this episode, Dr Gabriele Gallo, founder of Knowledge is Watts, joins us to explore the concept of a physiology first approach to endurance training. Together, we discuss why successful coaching goes beyond chasing power numbers, how low and high intensity training work together over different timeframes, and why durability may be one of the most important frontiers in endurance performance. The conversation also explores fatigue resistance, carbohydrate availability, muscle damage, central fatigue, and how emerging technologies and AI may help coaches better understand the complex relationship between physiology and performance. Whether you're a coach, athlete, or sports scientist, this episode offers practical insights into building long term endurance through smarter training principles rather than simply copying race demands. Interested in learning more about the latest developments in endurance performance and sports science? Subscribe to the HIIT Science email list for updates on new research, courses, and educational opportunities. https://www.knowledgeiswatt.com/ https://knowledgeiswatt.substack.com/ Today’s speakers: Prof Paul Laursen https://www.paullaursen.com/ Gabriele Gallo https://x.com/knowledgeiswatt Athletica U https://youtube.com/playlist?list=PLu7L8NU083obOOZnkl9qd1lxr5zfVKTkL&si=YkGXTSQsJcYBUPiD
S1 · E219
June 19 · 1 hr 4 min
Lactate Reimagined: From Fuel to Signal With Dr Aitor Viribay Morales and Prof Paul Laursen
For decades, lactate was viewed as a waste product associated with fatigue and declining performance. Today, a growing body of research paints a very different picture. In this episode, sports scientist and researcher Aitor Viribay Morales explores the evolving science of lactate, from its role as a critical fuel source to its emerging importance as a signaling molecule that influences performance, recovery, and adaptation. The conversation dives into the lactate shuttle theory, the relationship between lactate and endurance performance, the interaction between lactate and the nervous system, and the growing interest in exogenous lactate as a potential tool for athletes. Aitor also shares insights from his work in exercise metabolism and sports nutrition, highlighting how our understanding of lactate continues to evolve beyond traditional models of fatigue. Whether you're a coach, athlete, researcher, or endurance enthusiast, this episode offers a fascinating look at one of the most misunderstood molecules in sports science. Interested in learning more about the latest developments in endurance performance and sports science? Subscribe to the HIIT Science email list for updates on new research, courses, and educational opportunities. Today’s speakers: Prof Paul Laursen https://www.paullaursen.com/ Dr Aitor Viribay Morales: https://www.linkedin.com/in/aitor-viribay-598336155 https://glut4science.com/
S1 · E218
June 12 · 1 hr
Can Running Marathons Help You Age Better? Insights from Multi Marathoners with Leo Lundy and Prof Paul Laursen
What happens when you study people who have spent decades consistently running marathons? In this episode, we sit down with researcher and multi marathoner Leo Lundy to explore what endurance athletes can teach us about healthy aging, longevity, and lifelong performance. Drawing from his PhD research on multi marathoners around the world, Leo shares insights into cardiovascular fitness, VO₂ max, all cause mortality, cognitive performance, mental health, and the long term effects of sustained endurance training. The conversation examines why regular physical activity may help slow age-related decline, how motivation evolves across the lifespan, and what separates successful aging from simply getting older. Leo also discusses important vulnerabilities within endurance communities, including injury risk, painkiller use, mental health challenges, and the importance of ongoing health screening. Whether you're an athlete, coach, practitioner, or simply interested in extending your healthspan, this episode offers a fascinating look at what decades of consistent movement can teach us about living and aging well. Interested in learning more from leading experts in endurance performance and healthy aging? Join the HIIT Science email list for the latest research, podcast episodes, and educational opportunities. Today’s speakers: Prof Paul Laursen https://www.paullaursen.com/ Leo Lundy: https://www.linkedin.com/in/leo-lundy-5509501a2/ https://multimarathon.research.st/
S1 · E217
June 5 · 1 hr 13 min
What Elite Football Teams Get Right About Speed, Power, and Performance with Christian Clarup and Dr Martin Buchheit
What does it take to build a high performance culture inside elite European football? In this episode, Martin sits down with Christian Clarup to discuss his journey from academy football in Denmark to leadership roles at FC Midtjylland, Sparta Prague, the Danish National Team, and the Bundesliga. Christian shares lessons learned from working across different countries, cultures, and football environments, including title winning campaigns, Champions League football, and the realities of operating inside some of Europe's most demanding clubs. The conversation explores how speed, power, and intensity shape his performance philosophy, why efficient training matters more than longer sessions, and how strength training, monitoring, and athlete buy in can support performance without creating unnecessary fatigue. They also discuss leadership, staff stability, building performance departments, managing change within clubs, and the personal realities of working in elite football while balancing family life and long term career development. Whether you're a performance practitioner, coach, sports scientist, or simply interested in what happens behind the scenes at the highest levels of football, this episode offers a candid look at the challenges and opportunities of building successful performance environments. Today’s speakers: Dr Martin Buchheit https://martin-buchheit.net/ Christian Clarup https://www.linkedin.com/in/christian-clarup-5891a685/
S1 · E216
May 29 · 59 min
Nutrition Myths, Fasted Training, and Individual Responses with Dr Jeff Rothschild and Prof Paul Laursen
What should endurance athletes actually eat before training? Does fasted training improve adaptation? And why do some athletes thrive on high carbohydrate intake while others perform better with less? In this episode, Dr Jeff Rothschild joins the podcast to unpack the complexity behind endurance nutrition, recovery, and training adaptation. Drawing from his work as a sports dietitian, researcher, and performance analyst, Jeff shares insights from years of research exploring carbohydrate practices, fasted training, substrate utilization, and individual variability in athlete response. The conversation explores why high intensity sessions may not require fasted training to stimulate adaptation, how recovery responses differ dramatically between athletes, and why generalized nutrition guidelines often fail to capture individual needs. Jeff also discusses the growing role of data science, machine learning, and longitudinal athlete monitoring in understanding recovery and fueling strategies, along with the practical realities of applying nutrition science in elite sport. This episode offers a balanced and highly practical discussion on endurance nutrition, helping athletes and coaches better understand how to fuel training without getting lost in dogma or extremes. Today’s speakers: Prof Paul Laursen https://www.paullaursen.com/ Dr Jeff Rothschild https://www.linkedin.com/in/jeff-rothschild-phd-016170146/ https://www.eatsleep.fit/
S1 · E215
May 22 · 1 hr 25 min
Top Episode Replay: Desolving the Fat Mystery – Are Carbs History? - With Dr Phil Maffetone, Prof Tim Noakes & Prof Paul Laursen
🥑 RETHINKING NUTRITION in ENDURANCE PERFORMANCE 💥🧠 Tim Noakes & Phil Maffetone aren’t afraid to challenge the status quo — especially when it comes to CARBS, FAT, and FUELING the brain 🧬 In this thought-provoking episode of The Training Science Podcast, Paul, Tim & Phil dig into what REALLY fuels performance: 🔥 How FAT OXIDATION supports endurance when carbs run low 🧠 Why the BRAIN—not the body—often decides your limits 📉 The trouble with INSULIN and sugar addiction in modern diets — #TrainingSciencePodcast #HIITScience #TimNoakes #PhilMaffetone #SportsNutrition #LowCarbHighFat #FatAdaptation #EndurancePerformance #GlucosePools #CarbohydrateDebate #FuelingTheBrain #InsulinResistance #SugarAddiction #MetabolicHealth #AthletePerformance #BrainPower #NutritionRevolution #ChallengingBeliefs #PerformanceFueling #EnergySystems _____________________ Today’s speakers: Prof. Paul Laursen https://www.paullaursen.com/ Dr. Phil Maffetone https://philmaffetone.com/ Prof. Tim Noakes https://x.com/LoreofRunning1
S1 · E214
May 15 · 58 min
The Norwegian Method Applied: From Threshold Training to Muscular Status, with Dr Marius Bakken and Prof Paul Laursen
What if endurance performance is not so much about VO2max, lactate threshold, or running economy… but more about the muscular system itself? In this episode, Dr Marius Bakken shares the thinking behind his latest book The Norwegian Method Applied and the decades of experimentation that shaped his approach to endurance training. From double threshold training and lactate controlled intensity to muscle tone, elasticity, and stiffness, this conversation explores performance through a very different lens. The discussion unpacks why sub-threshold training became foundational within the Norwegian system, how muscular state may influence performance and fatigue more than most athletes realize, and why recovery is often misunderstood in modern endurance training. Marius also reflects on his experiences training in Kenya, his observations of elite African runners, and how balancing training load may matter more than any other factor. This episode challenges conventional thinking around endurance performance and opens up a broader discussion about what truly limits adaptation, recovery, and race day performance. Today’s speakers: Prof Paul Laursen https://www.paullaursen.com/ Dr Marius Bakken https://www.mariusbakken.com/ The Norwegian Method Applied Book: http://geni.us/norwegianmethod
S1 · E213
May 8 · 1 hr 15 min
We Built the HIIT Science Taxonomy on Logic. Now We Have the Data. With Dr Martin Buchheit and Prof Paul Laursen
What really happens to your neuromuscular system after different types of HIIT — and how do we know? This episode does something we've been building toward for years: puts real data behind the HIIT Science taxonomy. Using low-frequency fatigue measurements from Myocene technology, Martin Buchheit tested the taxonomy on himself — mapping how different interval types load and recover the neuromuscular system in ways we previously could only infer. The conversation covers why some sessions crush your legs for 48 hours while others don't, why neuromuscular RPE tracks fatigue better than most coaches expect, and why the distinction between load and response still gets muddled in practice. The episode closes with a second topic: how change of direction changes everything in HIIT prescription — and why acceleration and deceleration capacity need to drive individualization in team sport training. In this episode: Why HIIT has always been about more than metabolic zones Low-frequency fatigue as an objective window into neuromuscular recovery Concentric vs. eccentric load — why cycling and running recover so differently Neuromuscular RPE: cheap, practical, and surprisingly valid Rethinking COD-based interval prescription for team sport athletes Martin Buchheit's New Course For those interested in going deeper, Martin’s updated course on Load and Response Monitoring in Elite Football is now available inside the HIIT Science course library. It builds on the same ideas discussed here, focusing on how to better connect training load with athlete response using practical frameworks and real world examples Early access is currently available for a limited time. You can subscribe to the HIIT Science email list to receive details and access to the discount https://hiit-science.thinkific.com/courses/monitoring-load-and-response?ck_subscriber_id=4050821192&utm_source=convertkit&utm_medium=email&utm_campaign=Its%20finally%20here:%20Martin%20Buchheits%20New%20Course%20%F0%9F%8E%89%20-%2021641648
S1 · E212
May 1 · 1 hr 15 min
From Screening to Reality What Asymmetry Really Tells Us with Dr Chris Bishop and Dr Martin Buchheit
Are asymmetries something we should actually be fixing… or just better understanding? Dr Chris Bishop is an Associate Professor of Strength and Conditioning and one of the leading researchers in interlimb asymmetry, bringing years of work across performance, rehab, and applied sport science. In this conversation, Chris breaks down one of the most misunderstood topics in sports performance. From how asymmetries are calculated to whether they even matter, this episode challenges common practices in screening, rehab, and training decisions. He explores why asymmetry data is often noisy, how context changes everything, and why chasing symmetry alone may not lead to better performance or reduced injury risk. Today’s speakers: Dr Martin Buchheit: https://martin-buchheit.net/ Dr Chris Bishop: https://www.linkedin.com/in/chris-bishop-a2462b35/
S1 · E211
April 24 · 57 min
The Future of Training with Breathing Data with Arnar Larusson and Prof Paul Laursen
What if you could bring lab level physiology into every training session? Arnar Larusson is the founder of Tymewear and is working to make breathing data accessible outside the lab, giving athletes real time insight into how their body is actually responding to training. Coming from a background in mechanical engineering and prosthetics, Arnar saw the gap between what we can measure in controlled environments and what athletes can access in the real world. This conversation explores how ventilation and breathing patterns reveal intensity, efficiency, and stress in ways that heart rate and power alone cannot. From identifying ventilatory thresholds to understanding fatigue and durability, this episode looks at how breathing data could reshape how we train and measure performance. Today’s speakers: Prof Paul Laursen https://www.paullaursen.com/ Arnar Larusson https://www.linkedin.com/in/arnar-larusson-58872a2b/ Tymewear: www.tymewear.com
S1 · E210
April 17 · 1 hr 16 min
Building a Global High Performance Career with Jon Bartlett and Dr Martin Buchheit
What does it take to build a career across the highest levels of sport and keep evolving along the way? Jon Bartlett has worked across football AFL the NBA and Olympic cycling building a career shaped by curiosity adaptability and a constant drive to learn. Rather than staying in one system Jon chose to explore different sports and environments to understand how high performance actually works in practice From hands on roles with athletes to leading global development systems and now working in performance technology his journey shows how transferable thinking leadership and problem solving can be across completely different contexts. This episode dives into what he learned at each stage how his role evolved over time and why stepping outside your comfort zone is often the biggest catalyst for growth. Today’s speakers: Dr Martin Buchheit: https://martin-buchheit.net/ Jon Bartlett: https://www.linkedin.com/in/jon-bartlett-8284503a/
S1 · E209
April 10 · 57 min
Top Episode Replay: Strength or Not to Strength? Load or Not to Load? Monitor or Not to Monitor? A Worldwide Football Master Class - With Dr Darren Burgess and Martin Buchheit
We all “love” 😍 STRENGTH & gym training 🏋🏻 to a certain degree - but that does not mean that you CANNOT develop SPEED & STRENGTH without it! Dr Darren Burgess want you to understand that WHOLE sport CULTURES ⚽ 🏀 🏈 have been developed over decades without having very much strength or speed specific training AT ALL. Many footballers in Europe for example barely do any gym work. Obviously that does not mean it is useless, but it is important to understand that apparently you can get good at the sport WITHOUT it. In the 72nd episode of The Training Science Podcast, Martin and Darren discuss how: 🏛️ various sports “cultures” can be a downside or upside if you are a multidisciplinary professional; 🏋️ player specific loads are important, but you need to remember ALL the other types of load a player (and staff too!) experience - it is a whole wellbeing model; 🕛 chronic load for adaption, rehab or simply helping players to improve needs to be balanced and maintained for certain durations, but without “peaks” and “valleys”. _____________________ 👉 REMEMBER: 🏆 The Football Performance Bundle™!🏆 ✅ IN-DEPTH & SPECIFIC HIIT details & workouts for FOOTBALL ✅ ALL the secrets about the MYSTERIOUS ANAEROBIC zone, and how to use it in FOOTBALL ✅ Our CLASSIC & BEST-SELLING HIIT SCIENCE course that contains ALL the information you will ever need for ANYTHING high-intensity 🚀 GO TO OUR BIO NOW OR https://hiit-science.thinkific.com/bundles/football-performance-bundle 🚀 _____________________ Today’s speakers: Dr Martin Buchheit https://martin-buchheit.net/ Dr Darren Burgess https://au.linkedin.com/in/darren-burgess-a1580628 _____________________

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