Leading HIIT Scientist: The Training That Blows Up VO₂max | Dr. Paul Laursen

Train smarter with Athletica and get 15% off for as long as you stay subscribed!👉 https://athletica.ai/?via=theendurancelabUse code: JUSMAN 📚 Dr. Paul Laursen resources:Article we spoke about 👉 https://pmc.ncbi.nlm.nih.gov/articles/PMC5117036/Dr. Paul Laursen website 👉 https://www.paullaursen.com/Science and Application of High Intensity Interval Training👉 https://www.amazon.com/Science-Application-Intensity-Interval-Training/dp/1492552127/ref=as_li_ss_tl?ie=UTF8&qid=1543887074&sr=8-2&keywords=science+and+application+of+high+intensity+interval+training&linkCode=sl1&tag=hiit09f-20&linkId=478578fb20c993ebde477fea72dbe1efSocials: @hiitscience @athletica_aiCheck out all of the exclusive discounts from Partners of The Endurance Lab👉 https://theendurancelab.run/exclusive-discountsIs Zone 2 better than HIIT?Does endurance training accelerate cardiac aging?Can improving fat oxidation actually raise your VO₂ max?In this episode of The Endurance Lab Podcast, I sit down with Dr. Paul Laursen — exercise physiologist, HIIT researcher, elite triathlon coach, and co-founder of Athletica — to unpack one of the most misunderstood topics in endurance training: how aerobic base, fat oxidation, and high-intensity interval training actually work together.We go beyond the simplistic “Zone 2 vs HIIT” debate and explore how building a strong aerobic foundation improves fat oxidation — even at high intensities — and why that may be one of the hidden drivers of a higher VO₂ max ceiling and the ability to run faster for longer.🎙 About Dr. Paul LaursenDr. Paul Laursen has worked within high-performance sport systems connected to the Australian Institute of Sport and High Performance Sport New Zealand. Academically, he is best known for his research on high-intensity interval training and how manipulating intensity, duration, and recovery drives adaptation. He co-authored High-Intensity Interval Training: Science and Application and co-founded HIIT Science and Athletica.We also discuss: • The minimum effective dose of HIIT for midlife athletes • Why fat oxidation at high intensities matters more than you think • Carbohydrate periodization and “fuel for the work required” • HRV-guided training and nervous system readiness • Whether endurance training accelerates cardiac aging • The neurological benefits of intensity (yes, lactate feeds the brain) • The real limitations of ChatGPT-generated training plans • How AI platforms like Athletica differ from generic AI tools • The future of AI in endurance coachingIf you’re a masters runner, endurance athlete, or coach trying to balance performance with longevity, this conversation will reshape how you think about training intensity, metabolism, and adaptation.🔬 Topics CoveredVO₂ maxFat oxidationZone 2 trainingHIIT scienceCarbohydrate periodizationMetabolic flexibilityHRV and nervous system recoveryCardiac health in endurance athletesAI in coachingChapters0:00 Intro2:05 Zone 2 vs HIIT: A False Dichotomy5:12 Why Aerobic Base Is the Foundation of Performance13:10 Lactate, Mitochondria & Lower Lactate at the Same Heart Rate17:17 Fat Oxidation at High Intensities (The VO₂ Max Connection)30:10 Definition of High Intensity37:01 The Minimum Effective Dose of HIIT for Midlife Athletes39:23 HRV, Nervous System Readiness & When NOT to Train Hard44:34 Does Endurance Training Accelerate Cardiac Aging?48:09 Neurological Benefits of HIIT (Why the Brain Loves Lactate)49:49 Carbohydrate Periodization & Fueling Strategy53:40 Why ChatGPT Training Plans Fall Short55:02 How AI Coaching Platforms Actually Work1:00:54 Can AI Detect Overtraining Better Than Coaches?1:05:11 The Future of AI in Endurance Coaching