Hello Reader,

In our last instalment of the Coaching Professor, we delved into the world of VO2max intervals, exploring the benefits of consistently pushing beyond 90% of your maximum. This form of training stimulates powerful signals that foster adaptive enhancements in both VO2max and overall performance.

Today, let's explore a concept often referred to as the 'priming effect.' What exactly is the priming effect? In simple terms, it's akin to revving your engine at high intensity before going full throttle. Revving your engine involves tapping into your larger working fast-twitch muscle fibers, activating these fibers along with the systems responsible for oxygen delivery (blood flow, capillaries, mitochondria, temperature), and igniting them. By doing so, the next time you engage those large muscle fibers, oxygen arrives more efficiently, enabling them to perform the work you demand more easily and rapidly.

To relate this to our Athletica training context, consider your experience during a standard high-intensity interval training (HIIT) session. Ponder how you feel during one of our 30/30 VO2 sessions, whether on the bike or while running. Many of you have shared sentiments such as:

The priming effect is a crucial factor in this scenario. Examining the science behind it, we turn to the study by Burnley et al. (2002), whose key findings are clearly illustrated in their pivotal figure, reproduced here.

You might be wondering, why should you care? Here are a few practical reasons:

1. Preparation for High-Intensity Work: If you're gearing up for high-intensity activities like racing or a HIIT session, a preliminary high-intensity bout can significantly enhance your performance.
2. Understanding Session Dynamics: When engaging in a HIIT session without a priming phase, if it initially feels suboptimal, recognize that improvements may manifest after the first set. Consider reserving judgment until after the second set before deciding to alter your session.

For those intrigued by the science of the priming effect, I invite you to join the Coaching Prof class with tutor Filip Kolodziej, #babyplews, poolside, for a brief 12-minute lecture in this installment.

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Closing this issue, don't forget to explore the latest AI-coach session analysis feature designed for self-coached athletes. Coaches, stay tuned for a similar feature tailored for your Coach assistant in the future.

Lastly, keep an eye out for an exclusive Black Friday special tomorrow that you won't want to miss!

Best regards,

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Paul Laursen, PhD

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