#312: HRV, Ultra Efficiency & How AI Is Changing the Way We Coach

In this episode, Rob Jones is back in person and joins Tom for a wide-ranging conversation covering everything happening at InnerFight Endurance — Chamonix camp, LRC 3.0, Performance Camp in Korfakan, and the Athens Marathon in November.Tom shares how his return to zone 2 running triggered a dramatic jump in HRV, they dig into aid station efficiency data from Ultra Trail Snowdonia and UTMB, and Tom breaks down what his MSc has taught him about brain chunking, visual perception, and why the small habits around training matter more than most people think.They wrap up by getting into how the IFE coaching team is now using AI — not to replace coaching, but to handle the deep analysis that used to take hours and give that time back to the athlete.

What does it take to break down the barriers holding the next generation of cyclists back? This week Robert Foster sits down with Paul Ball — entrepreneur, mountaineer, traveller and founder of Project PAU — a mission-driven initiative changing young lives through the power of endurance cycling.From building successful businesses rooted in youth development to creating a fully supported pathway into competitive cycling, Paul's story is one of purpose, passion and relentless drive. Project PAU gives young riders everything they need — bikes, coaching, nutrition — so the only thing standing between them and the start line is their ambition.Also in this episode, Rob runs through a huge month the InnerFight community — Dubai, Girona, Scotland, and plenty more adventures on the horizon.It's a big one. Don't miss it.🔗 Learn more about Project PAU: https://www.pau.co.uk/blog/team-pau-2026/▶️ Watch: https://youtu.be/AfpFxeKxvEg?si=6CO6eV9sPRt_-W9V 🌍 Velokhaya: https://velokhaya.org/ 📸 Follow Paul: @paulball1968

A slightly different episode today as we hear from InnerFight Endurance coach Rob Foster, stepping into a year that’s a little outside of his comfort zone.Rob is taking on two major challenges — Challenge Roth and the 13 Valleys Ultra — both firsts for him, and both demanding a level of commitment that means, for once, putting himself first.In this conversation, we get an insight into how he’s approaching the training, the mindset behind it all, and why these challenges matter — not just from a performance point of view, but on a much deeper level.A really honest look at balancing life, training, and purpose, and what it takes to show up for something that genuinely means a lot.

In this Episode, Rob and Tom talk about mountains, peoples limits and safety in the outdoors. They then get onto the topic of the week. Shoes. what are they excited to see in 2026 and where do they think the trend is leaning?

In Episode 308 of the InnerFight Endurance Podcast, Rob Jones sits down with Dr. Lindsey Hunt from Precision Fuel & Hydration to break down the science of hydration and its real impact on endurance performance.The conversation covers sweat rate, sodium loss, heat adaptation, and recovery — cutting through common misconceptions and explaining what actually matters when training and racing in different environments.This episode provides clear, practical insight for athletes looking to better understand hydration strategies and how to apply them effectively across sessions and race day.

Why do strong, well-trained athletes sometimes stop before the finish line?It’s not always physical.Sometimes, your mind pulls the plug before your body actually needs to.In this episode, we break down:– The hidden mental triggers that make athletes quit– How your brain negotiates discomfort– And what separates finishers from those who step off courseIf you’ve ever DNF’d—or felt close to it—this one’s for you.🎧 Listen now and train your mind as hard as your body.

Jad Nachabe entered the world of triathlon five years ago, seeking to understand himself better and unlock different parts of himself. He didn't own a bike, he didn't swim, and he barely ran. Five years on, he has completed 2 X IRONMANs, 6 X 70.3's and many more Sprint and Olympic triathlons. Jad shares how his mindset has changed over the last 5 years and what key tools he learnt through triathlon to help him in other areas of life. If you're feeling a pull toward endurance sport but don't know where or how to start, this show might help you. If you're already doing endurance sport and want to learn how to utilise it in a way to help you enhance life, this show will definitely help you.

In this episode, Rob Jones sits down with Sam King to explore the psychology, identity shift, and suffering behind one of the most extreme endurance challenges imaginable. But this isn’t just a story about miles logged — it’s a story of transformation.Who was Sam before day one? A self-described gamer with big ambition but untapped potential. Who did he become after completing 80 ultras in 80 days? A completely different man.Key topics include:The mental battles behind back-to-back ultramarathonsHow prolonged suffering reshapes identityLeadership lessons forged through extreme enduranceThe unexpected opportunities that followed the challengeWhat this journey unlocked for Sam — and what it could unlock for youWith time to let the dust settle, Sam reflects more deeply than ever before. This conversation goes beyond running. It’s about growth, resilience, and becoming the person you’re capable of being.If you're interested in resilience, personal development, leadership, and pushing beyond perceived limits, this episode will challenge the way you think about what’s possible.

Rob Foster sits down with British National Hill Climb Champion Rachel Galler to unpack her unconventional journey into cycling — from ankle rehab to standing on the top step. They dive into what it really takes to execute a perfect 3-minute max effort and why consistency, not hype, builds champions.Key points:From injury setback to national title — building strength the long wayTraining with power, racing by feel: how Rachel nailed the winning effortManaging stress, perfectionism, and the mindset behind marginal gainsIf you’ve ever needed a reminder that progress is built in the boring bits… this one’s for you.

Stef Reid is a British Paralympic long jumper and sprinter. She is a World Champion, four-time Paralympian, triple Paralympic medallist, and five-time world record holder. Stef has a degree in biochemistry, and her adventures off the track include acting, modelling (including being the first amputee to walk the London Fashion Week catwalk!), and serving as Vice President for The Leprosy Mission UK and British Athletics. Stef joins Tom Walker today to talk about her story, how she went from being on a path to play international rugby to suddenly becoming an amputee. How she overcame a victim mindset, transitioned her identity while keeping her values intact and ultimately got on to living a life with no regrets or limitations.We hope you enjoy the show.