Resilience Unleashes Performance
H-Lab
The Problem We Tackle
Up to 60% of elite endurance athletes—runners, swimmers, cyclists—face overtraining syndrome (OTS) or non-functional overreaching (NFOR) at some point in their careers, with over 30% of young performers and 10% per training cycle at risk. (1) These conditions are more than temporary setbacks; they pose a serious threat to an athlete’s career longevity, performance consistency, and overall well-being, often leading to chronic fatigue, burnout, and a loss of passion for their sport—a devastating outcome for those who have dedicated their lives to achieving excellence.
The biological logic of adaptation in training relies on a delicate balance: when athletes are exposed to appropriately managed training loads, their bodies adapt through a process of homeostasis and allostasis, where physiological systems (muscular, cardiovascular, immune) adjust to the stress of training, leading to improved performance and resilience. However, when training loads become excessive or are poorly managed, this balance tips into maladaptation, resulting in a dysregulated stress response that can lead to hormonal imbalances, immune suppression, and impaired recovery. While much attention is given to managing training loads, a critical and often underestimated factor is the effective management of recovery and the broader spectrum of stressors athletes face—physical (e.g., inadequate sleep, poor nutrition), mental (e.g., pressure to perform), and physiological (e.g., travel, illness)—which can compound the effects of training and increase the risk of OTS and NFOR. (2,3)
The IOC highlights that high training loads, especially when combined with a congested competition calendar, frequent international travel, and psychological stressors (such as performance pressure or team dynamics), significantly increase the risk of acute illness in elite athletes.<sup>3</sup> For example, prolonged high-intensity training can lead to subclinical immunological changes—such as reduced salivary IgA levels or impaired T-cell function—that make athletes more susceptible to upper respiratory infections, particularly during or after intense competition periods. These infections not only disrupt training and performance but can also increase the risk of more serious complications, such as myocarditis, during strenuous exercise. Moreover, the modern athlete’s schedule often involves rapid transitions between training, competition, and travel across time zones, which further exacerbates stress on the immune and endocrine systems, compounding the risk of illness and maladaptation.(3)
The consequences of OTS and NFOR extend beyond physical health. These conditions often manifest as a cascade of psychophysiological breakdowns: chronic fatigue, hormonal imbalances (such as elevated cortisol or suppressed testosterone), immune suppression leading to frequent infections, and disrupted sleep patterns. Beyond the physical toll, they erode an athlete’s mental and emotional resilience, leading to burnout, anxiety, and a loss of passion for their sport. The ripple effects also impact team dynamics, derail training programs, and place significant pressure on coaches and support staff to manage an athlete’s recovery, often with limited tools or understanding of the underlying systemic issues.
At H-Lab, we believe high performance shouldn’t come at the cost of health—it should empower athletes to thrive sustainably. We’re committed to breaking this cycle by addressing the root causes of OTS, NFOR, and related health risks through a science-based, integrative approach that prioritizes the athlete as a whole system—body, mind, and spirit. Our mission is to redefine what it means to perform at the highest level, ensuring that athletes can achieve their full potential without sacrificing their long-term health, joy, or passion for their sport.
(1) Prevention, Diagnosis, and Treatment of the Overtraining Syndrome: Joint Consensus Statement of the European College of Sport Science and the American College of Sports Medicine. Medicine & Science in Sports & Exercise 45(1):186-205, January 2013. DOI: 10.1249/MSS.0b013e318279a10a.
(2) Schwellnus, M., et al. (2016). How much is too much? (Part 1) The influence of training load in sport on the risk of illness and the potential underlying mechanisms. International Olympic Committee Consensus Statement. Available at: https://stillmed.olympics.com/media/Documents/Athletes/Medical-Scientific/Consensus-Statements/2016_How-much-is-too-much-load-sport-risk-illness-part-1.pdf.
(3) Schwellnus, M., et al. (2016). How much is too much? (Part 2) International Olympic Committee consensus statement on load in sport and risk of illness. Available at: https://stillmed.olympics.com/media/Documents/Athletes/Medical-Scientific/Consensus-Statements/2016_How-much-is-too-much-load-sport-risk-illness-part-2.pdf.
