VO2 Max Essentials with Brady Holmer, Ep 198

Ep. 198: VO2 Max Essentials with Brady Holmer 🎙️

Brady isn’t just talking theory—he’s lived this from every angle.

With a background in Exercise Science, a PhD track in Applied Physiology, and work with Examine.com, he’s spent years breaking down the science of performance and longevity.

On top of that? Former Division I cross country & track athlete… and still putting it to the test today as an endurance athlete. This episode is where real science meets real application.

If you care about performance, longevity, or just not feeling gassed walking up the stairs… this is a must-listen.

VO2 max isn’t just a lab number—it’s one of the strongest indicators of how well you live… and how long you live.

Here’s what actually matters ⬇️

🔥 VO2 max is your body’s ceiling for oxygen use—train it, and everything else gets easier

⚡ If you’re short on time, intensity matters more than perfection (yes, even over zone 2)

🍌 Fueling doesn’t make you superhuman—it lets you actually perform at your potential

🧠 Fitness doesn’t just decline with age… it declines when you stop showing up

Most people overcomplicate this, when it is just: Lift. Move. Push your limits sometimes. Stay consistent. That’s the formula.

But if you want to truly understand how to improve your VO2 max (and why it matters more than you think)… we went deep on this one.

#VO2Max #LongevityTraining #HybridAthlete #EndurancePerformance #TrainForLife

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(00:00) Introduction to VO2 Max and Guest Background

(03:02) The Evolution of Longevity Perspectives

(05:48) Understanding VO2 and Its Importance

(08:48) Defining VO2 Max and Its Measurement

(11:36) The VO2 Max Testing Experience

(14:21) Comparing Treadmill and Bike VO2 Max Tests

(21:56) Understanding VO2 Max Variations Across Modalities

(27:50) The Confusion Surrounding Zone Two Training

(34:37) Performance vs. Longevity in Training

(38:44) Unconventional Techniques to Optimize VO2 Max

(43:00) Exploring VO2 Max and Fueling Strategies

(45:56) The Impact of Heat Training on Performance

(48:02) The Importance of Proper Fueling in Endurance Sports

(51:59) Understanding VO2 Max Decline with Age

(55:40) The Role of Hormones in Longevity and Performance

(58:24) Maintaining Fitness and Preventing Decline

(01:02:42) Closing Thoughts and Future Directions

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You can find Brady here:

Instagram

LinkTree

Book

YouTube

You can find The Macro Perspective and its hosts here:

Instagram

Marcos

Seamus

TikTok

YouTube

Facebook

Apple Podcast

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About Brady:

Brady Holmer has a Bachelor's degree in Exercise Science from Northern Kentucky University and is currently pursuing his Ph.D. in Applied Physiology and Kinesiology from the University of Florida. Brady is a researcher and writer for Examine.com. He was a division I cross country and track and field athlete and continues to participate in endurance sports recreationally. He lives in Austin, Texas with his wife and dog.

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About the Podcast:

The Macro Perspective is hosted by Marcos Rivera and Seamus Sullivan, and was born from a simple but powerful mission: to help people take ownership of their health and lives. As performance health coaches, they've spent their careers empowering clients to think critically, stay curious, and make informed choices—not just in fitness, but in all aspects of life. This podcast is an extension of that mission, bringing insightful conversations that challenge, educate, and inspire.