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

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/

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/