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ave you ever wrapped up a workout feeling completely gassed and thought, “Am I even getting better at this?” Or maybe you’ve been crushing your routine but hit a plateau in your endurance or speed. The answer might lie in your VO₂ max—a key fitness metric you might not even realize you’re chasing.

What’s VO₂ max and why does it matter?

I’ll try to simplify: your VO₂ max is your body’s ability to use oxygen during exercise. Think of it like your car’s engine—VO₂ max is the horsepower. The better your engine (aka, the more oxygen your body can use), the faster and longer you can go before hitting empty. Whether you’re chasing your kid on the beach, hiking in the Santa Cruz mountains, or just trying to crush your next workout, a higher VO₂ max means you’ll feel stronger and recover faster.

The problem?

Most people have no idea how to measure or improve it. You’re working hard, but if your heart rate is all over the place—or worse, if you’re not tracking it at all—you’re basically guessing when it comes to improving your cardio fitness.

Here’s the fix:

Here at Paradigm Sport we use the MyZone heart rate tracking system. It’s like having a coach in your pocket. This tech tracks your heart rate in real time, helping you train in the right zones to boost your VO₂ max.

1. Know your zones. MyZone uses colors to show how hard you’re working: green means moderate effort, while red is full send. Most VO₂ max gains happen when you’re working in the yellow or red zones for short bursts. 
2. Mix it up. Incorporate interval training into your workouts. Go hard for 30 seconds to a minute (yellow/red), then recover (green/blue). Repeat. 
3. Track your progress. The MyZone app records every workout, so you can see how your fitness improves over time. Spoiler: It’s super motivating when those numbers go up.

Even though MyZone is fantastic at tracking your heart rate and guiding you through your training zones, it’s working off a formula, which means it’s not entirely accurate unless it’s calibrated to your actual VO₂ max. That’s why knowing your true VO₂ max is so important—it takes the guesswork out and ensures you’re training in the zones that deliver real results.

How VO₂ max testing works

Here’s where science meets sweat. VO₂ max is typically measured through a progressive exercise test. Imagine this:

1. You start at a comfortable pace, whether on a treadmill, bike, or rower. 
2. Every minute or so, the intensity ramps up—speed gets faster, incline steeper, or resistance heavier. 
3. Meanwhile, a heart rate monitor (like MyZone) tracks your effort. Some advanced tests also use a mask to measure oxygen intake and carbon dioxide output, but for most of us, heart rate zones do the trick. 
4. The test ends when you reach your absolute max—when your heart rate is sky-high, and you physically can’t go any harder.

Why does this work? Because VO₂ max is all about your body’s capacity to supply oxygen to your muscles during peak performance. Testing pushes you to that edge, giving a clear picture of how efficient your “engine” really is.

How to improve your VO₂ max

The good news? You can boost it. Here’s how:

1. High-Intensity Interval Training (HIIT): This is the fast track. Short bursts of high effort (yellow or red zones on MyZone) followed by recovery (green/blue) train your body to handle—and recover from—intensity better. Think sprints, circuit training, or hill climbs. 
2. Steady-State Cardio: Long, moderate-intensity workouts (green zone) build your aerobic base. This is like upgrading your engine’s efficiency over time. 
3. Strength Training: Stronger muscles use oxygen more efficiently, so don’t skip the weights. 
4. Consistency is key: The more you train smartly, the higher your ceiling gets.

Why this matters

Dialing in your VO₂ max isn’t just about crushing workouts—it’s about feeling unstoppable in your daily life. Whether it’s chasing your kids, running up the stairs, or powering through a game, improving this one metric can be a game-changer.

If you’re interested in testing your VO₂ max, our friends at DeWitt Physical Therapy will be at Paradigm Sport on Saturday, 3/15, from 10 AM to 2 PM, offering a comprehensive VO₂ max test. Normally priced at $275, they’re offering it to our athletes for just $225 that day. With only 8 slots available, be sure to secure your spot soon by clicking here!

Talk soon,
Joey Wolfe

P.S. If you’re ready to take action, let’s make it simple: try 2 weeks of unlimited Team Training and Small Group Personal Training for $49. We’ll help you train smarter, track your VO₂ max progress, and feel stronger than ever. Click here to sign up and let’s get started!