Скачать или смотреть Ep. 19 - Thresholds, Zones, and Recovery: The Metrics That Matter

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VO₂ max gets all the headlines, but it’s only one piece of the story. In this episode of Metabolic Mastery, Dr. Marc Humbert and Dr. Cameron Garber break down the full VO₂ results dashboard: VO₂ max, aerobic and anaerobic thresholds (VT1/VT2), heart-rate zones, heart-rate recovery, and how these metrics connect to cardiometabolic health, mortality risk, and healthspan. You’ll also learn why “lactic acid burn” is a myth, how body weight changes can shift VO₂ max, and practical ways to individualize zones beyond generic percentage formulas—using real data from CardioCoach.

Who it’s for: coaches, clinicians, gym owners, endurance athletes, and anyone who wants to train smarter, live longer, and make VO₂ testing useful outside the lab.

You’ll learn:

What VO₂ max actually measures—and why higher isn’t always “better” without context

How aerobic vs. anaerobic thresholds (VT1/VT2) mark intensity changes and guide training

Why lactate is fuel (not “the burn”) and what really drives that burning sensation

The case for individualized heart-rate zones vs. one-size-fits-all percentages

How heart-rate recovery flags autonomic balance and cardio efficiency (key cutoffs to know)

The link between fitness “METs” and reduced all-cause mortality—and what that means for healthspan

Practical programming: blending Zone 2 base with Zone 4–5 intensity for maximal adaptation

How CardioCoach streamlines testing and makes results coachable and repeatable



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