My VO2 Max Results: Finding the “Fat Max”
After my recent testing, my doctor provided some clarity on where my heart rate should be to maximize efficiency. Here are the key takeaways:
- The Zone 2 Range: While my threshold sits at 132 bpm, my doctor suggests training in the 130–140 bpm window. This range is the “sweet spot” for building mitochondrial health and aerobic engine.
- Fat Max vs. Zone 2: It’s a common misconception that they are the same. Fat Max is the specific point where I’m burning the maximum amount of fat for fuel. Zone 2 is the broader “bucket” that contains that point.
- The High End: For sprint work and high-intensity intervals, the goal is to drive the heart rate up to 170 bpm to hit those anaerobic adaptations. Then to take rest to 130bpm before sprinting next time (not to rest 4 minutes as I used to do)