Race Ready11 Touko 2025

Ep. 3 Intensity Distribution: VO₂ Max Isn’t Everything.

In this episode of the Race Ready Podcast, Andy and Brian dig into the science and practice of training intensity distribution for endurance athletes. Drawing on a recent Norwegian study that analyzed training logs from Olympic- and World Cup-level cross-country skiers, they explore how elite athletes build fitness over time—not by increasing the percentage of high-intensity training, but by adding more volume at low and moderate intensities. The discussion challenges the assumption that more intensity equals better performance and emphasizes the importance of consistent aerobic development through L1 and L3 training.

They also break down the nuances of VO₂ max versus what they call "performance VO₂"—the ability to utilize a higher percentage of your aerobic capacity during real-world ski racing. Rather than chasing absolute VO₂ max numbers, they argue that athletes should focus on improving efficiency and technique at race pace intensities. This leads into a critique of polarized training models and a reminder that elite athletes still rely heavily on pyramidal intensity structures when viewed across a multi-year timeline.

To make the science actionable, Andy and Brian share the testing strategies they use with their teams—from field lactate profiles and double pole tests to uphill running time trials. They advocate for practical, sport-specific monitoring that can guide both training zones and long-term progression. Whether you're coaching juniors or training at the elite level, this episode offers clear takeaways on how to structure intensity, measure improvements, and make training more effective through better feedback loops

All the articles mentioned in the study:

From juniors to seniors: changes in training characteristics

The higher the fraction of maximal oxygen uptake is during interval training, the greater is the cycling performance gain

Increasing Oxygen Uptake in Cross-Country Skiers by Speed Variation in Work Intervals

Which Training Intensity Distribution Intervention will Produce the Greatest Improvements

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S2 E6. Sophia Laukli opens up about why she needed to take a step away from skiing.

After stepping away from the World Cup circuit, missing the Olympic season, and disappearing from competition, Sophia Laukli sits down for an exclusive and remarkably candid conversation on the Race R...

31 Touko 1h 6min

S2 E5. Blood Volume, Burnout & Broken Training Zones

This week on the Race Ready Podcast, Andy Newell and Brian Halligan dive deep into the realities of early summer training. From rebuilding training rhythm after spring downtime to understanding why yo...

24 Touko 1h 2min

S2 E4. Emma Albrecht: From Broken Spine to the World Cup

In this episode of the Race Ready Podcast, we sit down with rising American cross-country skier Emma Albrecht to unpack one of the most unique development stories in U.S. skiing right now. From elite-...

17 Touko 59min

S2 E3. Is Hawaii Secretly a Perfect Training Location for XC Skiers?

In this episode of Race Ready, Brian Halligan and Andy Newell answer listener questions centered around one of the most important times of the year for endurance athletes: the transition into summer t...

10 Touko 1h 21min

S2 E2 Zak Ketterson on Why Training Harder Isn’t the Answer.

This episode of the Race Ready Podcast dives deep into the journey of rising U.S. cross-country skier Zak Ketterson, fresh off a breakthrough season that included a top-10 World Cup finish and Olympic...

3 Touko 1h 3min

S2 E1. Stacking Bricks: The Real Path to Success is Consistency

Kick off a new training year with a fresh perspective in this episode of the Race Ready Podcast, where hosts Andy Newell and Brian Halligan dive into the art and science of planning and periodizing en...

26 Huhti 1h 10min

Ep. 46 Rest, Reflect, Rebuild: How Much Rest Do Endurance Athletes REALLY Need?

As the season winds down and the energy of World Cup racing fades into spring, this episode of Race Ready captures the unique transition point every endurance athlete knows well. Fresh off a high-ener...

29 Maalis 1h 7min

Ep . 45 What Should Skiers Do in March? End-of-Season Training Explained

In this episode of the Race Ready Podcast, hosts Andy Newell and Brian Halligan catch up after a busy stretch of international racing, including the World Junior Championships for both biathlon and cr...

15 Maalis 58min