Listen time 54mins Welcome back to another episode of the podcast. A huge thanks to Gemini Sports who have sponsored this episode. Please check out www.geminisports.ai to see more about how they can help your organisation. In this conversation, Paul shares his journey from athlete to academic and coach, discussing the importance of individualisation in training and the lessons learned from his coaching mistakes. He emphasises the significance of understanding the physiological responses to high-intensity training and the concept of lactate spillover. The discussion also covers the evolution of HIIT Science and the introduction of Athletica, a tool designed to help athletes and coaches optimize training through data analysis and feedback. We cover:  Takeaways Individualization is crucial in coaching to avoid injuries. Understanding the athlete's background is essential for effective training. High-intensity training can lead to significant performance improvements if applied correctly. Mistakes in coaching can lead to valuable lessons and growth. Lactate spillover is linked to central nervous system stress and recovery needs. Technology can enhance coaching but should not replace the human element. Effective coaching requires a balance of prescription and communication. Please check out www.hiitscience.com and www.athletica.ai to see more of what we discuss in the pod. I hope you enjoy the episode and let me know what you think! Dan