Vitality

Metabolic conditioning

Keep metcon for conditioning, and never race a clock with a barbell overhead.

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The Tabata protocol

Go actually all out for all eight rounds, or you're just doing intervals.

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Tempo / lactate-threshold training

Run one comfortably hard sustained effort a week, held not raced.

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Polarized training

Run easy 80% of the time. Go slow enough that the hard day can be hard.

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The Norwegian 4x4 interval

Four 4-minute intervals near max, three days a week. That's your cardio.

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VO2max intervals

Train the top end. Build into it, and get your heart checked before the first one.

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Zone 2

Do the easy miles for the base and the intervals for the engine.

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Gait speed

Time your usual walking pace once a year. Then train the legs and lungs behind it.

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VO2max as a biological-age marker

Read the fitness age on your watch as this quarter's report, then go move it.

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Phenotypic Age

Run Phenotypic Age off a normal blood panel, then fix the worst marker, not the score.

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Whole-body MRI screening

Don't book the full-body scan. It finds things that were never going to hurt you.

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VO2max testing

Pay for one real treadmill test. Your watch is guessing at the number.

Vitality · Device · members