How to Improve Kariak Output

Björn Kafka is a cycling and endurance coach at the highest level, including coaching multiple World and European champions. He is also an expert in metabolism and metabolic calculations, and has developed the Aerotune Powertest that gives athletes access to in-depth information about their own physiology. In this interview we go in-depth on the topics of training, testing, and metabolism, and Björn shares his expertise from all of these domains.         

IN THIS EPISODE YOU'LL LEARN ABOUT:

-How VO2max is related to the maximum number of training hours you can positively adapt to without overreaching

-How to train VO2max (for different types of athletes)

-VLaMax: how to use it in training, why lower is not always better, and why it still isn't very widely used

-Guidelines for using high-intensity interval training

-Guidelines for using cadence and torque work in training

-Nutrition recommendations in training, racing, and day to day life

-The Aerotune Powertest

-General tips for age-group athletes and mistakes to avoid

SHOWNOTES:

https://scientifictriathlon.com/tts286/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast/

SPONSORS:

ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Visit zen8swimtrainer.com/tts for 20% off your order.

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LINKS AND RESOURCES:

• Aerotune's website, Twitter, and Instagram
• Aerotune Powertest
• Endurance Innovation 100 – Aerotune’s Bjorn Kafka
• Aerodynamics, Rolling Resistance, Weight, and Return On Investment with Sebastian Schluricke | EP#90
• FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
• Training structure, periodisation and the science of winning with Jan Olbrecht, PhD | EP#198

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CONTACT:

Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

SPONSORS: 

• Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout.
   
• Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial.
   
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