Скачать или смотреть The Metric That Can Add Years to Your Life

VO₂ max is more than a fitness stat—it’s one of the most powerful indicators of your long-term health. In this episode, Dr. Grosicki and Dr. Holmes dive deep into the science and application of VO₂ max: what it is, how it’s measured, why it matters for both performance and longevity, and most importantly—how to train it effectively. You’ll learn how to structure your week with zone 2 and zone 5 training, how strength training fits into the picture, and what elite athletes can teach us about sustainable health. Whether you’re optimizing for healthspan or chasing a new personal best, this episode gives you the physiological playbook.

00:00 Introduction and Overview
00:31 Understanding VO2 Max and Training Plans
01:28 The Science Behind VO2 Max Measurement
03:58 The Importance of Accurate Data and Testing
05:09 Explaining the VO2 Max Test and Its Metrics
11:57 The Fick Equation and Its Relevance
16:24 Central vs. Peripheral Limitations of VO2 Max
19:09 Genetics and Training Impact on VO2 Max
20:35 Building a Strong Foundation for VO2 Max Improvement
23:44 VO2 Max: Performance vs. Longevity
30:01 The Impact of VO2 Max on Longevity
30:22 VO2 Max and Athletic Performance
31:11 Understanding Resting Heart Rate and Fitness
33:30 The Virtuous Cycle of Fitness and Sleep
34:18 Elite Athletes and VO2 Max
40:09 Training to Improve VO2 Max
41:37 Effective Training Protocols
43:45 The Importance of Rest and Recovery
49:54 Strength Training and Its Benefits
51:48 Balancing Training and Recovery


Follow WHOOP
Website: www.whoop.com
Instagram: www.instagram.com/whoop
X: www.twitter.com/whoop
Facebook: www.facebook.com/whoop

Listen and subscribe to the podcast
Apple Podcasts https://podcasts.apple.com/us/podcast...
Spotify https://open.spotify.com/show/0yFoBge...
Google https://podcasts.google.com/feed/aHR0...