Fueling for Success: The Importance of Personalized Hydration with Andy Blow, Sports Scientist and founder of Precision Fuel & Hydration

Join us in our conversation with Andy Blow, sports scientist, former elite triathlete, founder of Precision Fuel & Hydration.

In this episode, Andy Blow talks to us about:⁠

✔️ How personalising your own carb, electrolyte and fluid intake can lead to big differences in performance
✔️ The impact of hydration supplementation
✔️ Common mistakes by athletes
✔️ Sweat tests
✔️ Carb fuelling and meeting nutritional demands.
and many more…

We hope you enjoy this episode! ⁠

Looking for advice on your fueling plan? Click this link to book a free 20-minute hydration and fuelling strategy video consultation with the athlete support team at precision fuel and hydration. You can also use the discount code REWIRE15 to get 15% off your first order at

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How to Master Your Circadian Rhythm for High Performance with Phil Learney, Human Performance Specialist and Coach

Join us in our conversation with Phil Learney, an experienced coach with more than 20 years of experience coaching celebrities, elite athletes, and the general population. He is also the co-founder of the Human Performance Brand HMN24.⁠

In this episode, Phil Learney discusses how we can optimize our sleep for improved performance by understanding our circadian rhythms. We examine the impact that routines, environment, and habits can have on our sleep and explore the effects of various factors, including circadian rhythms, light exposure, jetlag, alcohol, and caffeine. 

Take advantage of Rewire’s Sleep Better collection on our free app to optimize your sleep quality today. In this collection, you’ll find a variety of active and passive sessions that utilize scientifically proven binaural beats and breathing techniques to help you get a better night’s sleep, prepare for bedtime, or overcome a bad night’s sleep.

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Individualisation and Modification of Training Based on Readiness and Individual Responses to Stimulus With Rewire

With each passing month there is more and more evidence in support of the use of HRV guided training for athletes. Part of this is driven by the increasing interest in HRV as a measure in health and performance, but part of it is also probably due to the intrinsic ‘sense’ it makes. That is; not everyone adapts to the same stimulus the same way and everyone deals with life stressors differently. In fact, if you speak to most coaches these phenomena are deeply ingrained in their understanding of adaptation, the challenge has been how to quantify this and adapt as a result. 

This was the basis for Rewire’s readiness tracking. It was built on the concept of blending both objective physiological parameters with subjective and emotional factors, which is still quite unique in the industry. As is the appreciation of the two and their impact on eachother, perhaps due to modern culture’s mind-body dissociation. 

To this point, a bulk of the research regarding HRV guided training has used HRV as the sole measure to adjust training (either in an acute time frame with acute changes to HRV or a longer term time frame based on longer term trends) and has mostly cut back or reduced training intensity based on this. In reality many coaches would likely integrate subject measures with these sorts of objective measures such as resting heart rate and HRV as well as modify training in more ways than just reducing load on days of poor readiness. 

A recent study from Nuuttila Olli-Pekka and colleagues has taken a very coach oriented view on readiness when it comes to HRV guided training. 

The basics of the study:

  • Runners were split into two groups, one followed a set program and one adjusted training around their HRV, heart rate-running speed index (a measure of the relationship of running speed to heart rate)  and subjective measures of readiness. 
  • In the group who adjusted training, this was done twice a week and saw either an increase, maintenance or decrease in training based on the measures mentioned. 
    • This is of specific note given usually HRV guided training studies use only low HRV to reduce training load, not the opposite. 
  • They trained for 15 weeks, with pre and post intervention testing
  • Top speed on a treadmill and 10km time trial were the outcome measures

What they found:

  • All runners improved
  • The magnitude of improvement was greater for the group with modified training in the 10km time trial 
  • The proportion of high responders (those who had significantly larger improvements) was more in the modified training group (50% vs 29%)
  • The modified training group had fewer low responders (0% vs 21%)

Some thoughts and takeaways:

  • Generally training improves performance, so the global improvement is expected but the difference in the groups is key
  • Using modified training had greater upside (high responders) and lower downside (low responders), crucially there were no non-responders

So to summarize, modifying training to match readiness showed increased performance and improved all participants’ performance. This is very rare in any intervention, let alone one that only takes a few minutes! 

If this, in combination with the fact that Rewire both tracks these metrics and provides actionable insights around modification of training and preparation for training on different days, doesn’t make you want to use Rewire then the next study will help really cement this. 

Jens Voet and colleagues’ 2021 paper showed the disconnect between the training prescription of the coach and the way this was executed by the athletes (in this case, semi-professional cyclists) with respect to RPE. This difference was significant, and importantly, differed between individuals. It likely reflects, at least in part, the disconnect between prescription of external workloads and training responses they induce (internal workloads). 

To simplify, the intention of the coach when prescribing sessions was rarely the reality, and the magnitude of this difference was individual between athletes. Again, for most coaches this probably makes some sense upon reflection. But the challenge is quantifying this gap and the bigger challenge is adapting things going forward to the athlete. 

Enter Rewire. 

The algorithm used in readiness tracking by Rewire adapts to you in that your individual variation is scaled based on your normal ranges, because everyone’s responses differ. 

This readiness measurement drives mindset recovery and pre-workout priming recommendations to help you get the most out of training or indeed recover better for the day. That’s right, Rewire provides actions to take based on readiness, not just a readiness score for you to try and understand. 

Additionally, the gap between intended session difficulty and actual difficulty is currently tracked when undertaking Neuro-training and is something that is in the roadmap for inclusion at a later date for the coaches dashboard for other training sessions.

So with this in mind, why not start your Elite trial of Rewire today?

Don’t forget, Rewire is about more than just readiness tracking and pre-training preparation! Recovery sessions are prescribed thanks to integrations such as Garmin and Strava because training is about repeated efforts over weeks and months, not just every now and then. This is all without mention of Rewire’s key mental fitness focused Neuro-training, which improves mental endurance. 


Olli-Pekka N, Ari N, Elisa K, Keijo H, Heikki K. Individualized Endurance Training Based on Recovery and Training Status in Recreational Runners. Med Sci Sports Exerc. 2022 Aug 13. doi: 10.1249/MSS.0000000000002968. Epub ahead of print. PMID: 35975912.

Jens G. Voet, Robert P. Lamberts, Jos J. de Koning, Jelle de Jong, Carl Foster & Teun van Erp (2021) Differences in execution and perception of training sessions as experienced by (semi-) professional cyclists and their coach, European Journal of Sport Science, DOI: 10.1080/17461391.2021.1979102

This indicates that the relationship between RPE and iRPE is unique to each cyclist. Both the different execution and perception of the training programme by the individual cyclists could cause an impaired training adaptation.


Fitness Your Way: A Sustainable Training Plan

Matthew Mace, an avid cyclist and runner, recently published an article on athlete burnout, what it is, and how to prevent it. Matthew defined burnout as a lasting experience of emotional and physical exhaustion. His recommended intervention examples (including visualisation and positive self-talk) are helpful ways of preventing burnout.

Like Sun Sachs and Ed Gibbins said in their podcast on sustainable training routines, the most powerful thing you can do is to be consistent. This means:

Finding movement that you enjoy and seeking out an inclusive space

Physical exercise has numerous scientifically-proven health benefits such as the prevention of numerous chronic diseases, improvement of brain health, and strengthen your bones and muscles. But none of these are worth anything if you don’t enjoy the movement you are doing. Find what works for you, fitness your way, and stick with it.

The importance of a supportive community that encourages you to push past your perceived limits and reminds you to rest when your mind and body needs is immeasurable.

Feeling the fear and doing it anyway

Being brave does not mean you are not scared of something, it means you do it regardless of the fear. Remember, the more often you do something, the easier it becomes!

Neuro-Training is a great way to help you improve focus and mental performance. Check out our article on everything you need to know about neuro-training here or try a 3-minute beginner neuro-training session here.

A good warm-up and cool-down routine is non-negotiable

It has been recommended that a warm-up should be at least 10 minutes and include a range of mobility work. According to the latest science, “an effective warm-up can expand your blood vessels, warranting greater oxygen supply to muscles”.

Just as important is an effective cool-down routine after your workout because it is “essential for the body’s recovery process”.

Benefits of a good warm-up and cool-down includes:

  • Reduced risk of injury
  • Improved physical performance
  • Increased mental fitness
  • Less stress

Did you know that Rewire users are 71% less stressed after consistently using the app? Give our Focus Guided Recovery Session a try.

Rest and recover

Rest and recovery includes three main aspects:

  1. Quality sleep: optimise your sleep for recovery and reach your ultimate performance.
  2. Enough time between workouts to give your body the time it needs to recover.
  3. The correct fuel: eat to support the physical activity you are doing. For some great ideas, check out our article on foods to fight fatigue.

Not sure where to start? Why not give Rewire a shot – our supportive community, innovative app, and scientifically-proven protocols might be just what you need to stay consistent and crush your training goals!

Get Free Access Today!


Ruegsegger, G. N., & Booth, F. W. (2018). Health Benefits of Exercise. Cold Spring Harbor perspectives in medicine8(7), a029694.

Centers for Disease Control and Prevention (2021). Benefits of physical activity. [online] CDC. Available at:‌

CrankIt Fitness. (2016). The latest Science on warming up and cooling down. [online] Available at: [Accessed 26 Jun. 2022].

American Heart Association (2014). Warm Up, Cool Down. [online] Available at:‌‌‌

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What is Athlete Burnout And How Do You Prevent It?

Burnout is a term thrown around like confetti – we often hear students, teachers, and others speak of burnout as if it’s normal. But it’s not – burnout can be emotionally draining, negatively impacting your work, home, and social life.

In fact, upwards of 76% of employees experience burnout “at least sometimes” according to a 2020 study (8). 

And while burnout is somewhat normalised in the workplace, it is often not spoken of in the world of sport. 

Much like a marathon runner “hits the wall” and suddenly has no energy to finish their race – many athletes, young, elderly, elite, or recreational, encounter burnout and don’t know how to combat it.

There’s an invisible wall plastered in a lack of motivation, increased fatigue, decreased performance, and perhaps even physical pain.

This blog post will explain what athlete burnout is, how common it is, and how you can prevent and overcome burnout using a few psychological tips.

What is athlete burnout?

Athlete burnout is often characterised as a lasting experience of emotional and physical exhaustion. As a result, many athletes experience a lack of motivation, a reduced sense of accomplishment, and perhaps even withdrawal from their sport, as stated by a 2007 study (3). 

Overtraining syndrome and athlete burnout often go hand-in-hand. When an athlete overtrains, they fail to recover adequately from training or competition. 

The side effects of overtraining include hormonal changes, weakening of the immune system, and physical fatigue. But often, overtraining also comes with negative psychological changes, including an increased risk of mental health issues such as depression, a reduced sense of self-accomplishment, sport devaluation (3) and in some instances, a likelihood of developing an eating disorder (4). 

This is why Rewire assesses emotional and cognitive aspects of readiness, helping to combat overtraining, burnout, and emotional and mental fatigue. Assess your readiness for free to better understand your body mentally, physically, and emotionally. 

How common is burnout in sports?

The prevalence of burnout is somewhat unknown due to a lack of validity in the recording process. But a 2007 study containing 980 elite adolescent athletes found that an estimated 1-9% of athletes experience burnout, with a further 1-2% experiencing high levels of burnout (4). 

Another study of burnout assessing elite handball players (458 participants, male and female) aged 14-18 years old found that those who experienced burnout were more likely to quit handball years later than those who did not experience burnout (6). 

Further research suggests overtraining and burnout to affect between 30-35% of adolescent athletes (7). This is supported at the elite level too, with the American College of Sports Medicine reporting an estimated 35% of elite athletes to suffer from disordered eating, burnout, depression, and/or anxiety (1). 

So, what can we conclude from this? Athlete burnout is more common than we may think, especially among the population of elite and adolescent athletes, with upwards of 30-35% of athletes experiencing burnout. 

This could be due to increased pressure or juggling many responsibilities, although further research would be helpful towards understanding burnout. 

How to prevent burnout in athletes

The side effects of burnout in athletes can be adverse, including an increased risk of depression, further psychological stress, and a lack of motivation (5), as previously discussed.

But how do you prevent burnout? Athlete burnout is a personal experience, however, mindfulness and acceptance of burnout are two important initial stages of recovery.

Alongside acceptance and understanding the need to recover, certain cognitive-behavioural interventions may help lessen burnout symptoms (3).

Examples of interventions you can try include:

  • Visualisation 
  • Reinforced positive mantras 
  • Journaling and self-reflection

Keep reading to find out more about each technique and how they can help not only prevent burnout, but help you recover if you do encounter burnout.


Visualisation is one of the oldest tricks in the book when it comes to mental strategies.

Imaging a scene and taking in the sights, sounds, and smells allows you to practice scenarios and build situation-specific confidence.

Typically, visualisation is used for practising serves, kicking a ball, running through your cornering technique, and so forth.

But the concept can also be applied to burnout – visualising success, feeling energised to train, and picturing your support network to push you on.  

Reinforced positive mantras

Positive mantras are statements you tell yourself to increase confidence.

Examples of reinforced positive mantras include:

  1. I feel mentally stronger
  2. I’m energised and ready to train
  3. I enjoy training 
  4. I perform well under pressure

You can also apply positive mantras to athlete burnout, telling yourself you are training hard enough, you’re not stressed, and you are prepared for competition.

Top tip: write positive mantras on a script or in your notes and repeat these to yourself daily. You can also customise these in the Rewire app as part of your pre-workout priming.

Journaling and self-reflection 

Although not a psychological trick, journalling is a great method of self-reflection, noting down your thoughts and clearing your mind.

If you’re suffering from athlete burnout, then it’s likely you’ll encounter negative self-talk and sport devaluation. 

Get these thoughts down on paper, throw them away, and clear your mind.

You can use the Rewire Fitness app to track your physical, emotional, and psychological wellness states. 

Our mindset recovery system consists of evidence-based protocols to promote effective mind (and body) recovery, including guided breathing, self-talk techniques, visualisation, and even binaural beats.

Prehabilitation for athlete burnout 

The role of prehabilitation is thought to help prevent overuse injuries, or if you’re already injured, it should help speed up recovery (2).

But what if we applied the same concept to athlete burnout? By performing psychological skills and techniques, you can strengthen your mind for the stress of sport, whether that’s coping with burnout or a physical injury.

Combat burnout and become a stronger athlete 

Athlete burnout is on the rise, with athletes experiencing a lack of motivation, increased stress and fatigue, and a reduced sense of accomplishment.

And while you can be running, cycling, or powerlifting one day, you may feel like you’ve hit that metaphorical wall the next. 

So, to summarise burnout in athletes:

  • Athlete burnout is on the rise (affecting upwards of 35% of athletesaffecting anywhere from 1-9% of athletes)
  • Symptoms of burnout include decreased motivation, increased stress, and even sports withdrawal 
  • Mental training and time away from sport may help combat burnout
  • Pre-hab is not only effective for preventing injury, but also burnout 

Start the Rewire Fitness app for free and begin mental training today, whether you’re fighting burnout or want to improve your psychological strength. 

Get Free Access Today!

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Matthew Mace is an avid cyclist, runner, and freelance content writer with a keen interest in psychology and injury. He studied sport and exercise at Durham University and now writes about cycling,  wellness and mental fitness.


  1. ACSM_CMS. 2022. News Detail. [online] Available at: <,%2C%20depression%20and%2For%20anxiety> [Accessed 14 June 2022].
  2. ECU Online. 2022. How Prehab Helps in Preventing Injuries | ECU Online. [online] Available at: <> [Accessed 10 June 2022].
  3. Gustafsson, H., 2007. Burnout in competitive and elite athletes (Doctoral dissertation, Örebro universitetsbibliotek). 
  4. Gustafsson, H., Kenttä, G., Hassmén, P. and Lundqvist, C., 2007. Prevalence of burnout in adolescent competitive athletes. The Sport Psychologist, 21, pp.21-37.
  5. Gustafsson, H., DeFreese, J.D. and Madigan, D.J., 2017. Athlete burnout: Review and recommendations. Current opinion in psychology, 16, pp.109-113.
  6. Isoard-Gautheur, S., Guillet-Descas, E. and Gustafsson, H., 2016. Athlete burnout and the risk of dropout among young elite handball players. Sport Psychologist, 30(2).
  7. 2022. Burnout In Youth Athletes: Risk Factors, Symptoms, Diagnosis, and Treatment | MomsTeam. [online] Available at: <,to%2035%25%20of%20adolescent%20athletes> [Accessed 14 June 2022].
  8. Wigert, B., 2022. Employee Burnout: The Biggest Myth. [online] Available at: <> [Accessed 14 June 2022].