So last week, I played a bit of basketball against Alyssa.
It was a close game.
Alyssa was a competitive basketball player in high school.
I barely beat her.
I got lucky.
But the thing that stood out was that I was exhausted after this.
I felt tired the rest of the day and this was an eye-opener that I need to do at least a little work on my VO2 max.
*Your VO2 max is a key predictor of how long you will live.
Peter Attia said this about VO2 Max.
“The idea that VO2 max is the single greatest predictor of lifespan of any measurable number we have is quite remarkable.”
Obviously, this is a big deal.
We all want to live a long and healthy life, and having a high VO2 Max is key.
So, how do you know what your VO2 Max is?
This is where “The Bruce Wayne Challenge” comes in.
*It’s actually called the Bruce Protocol, but I couldn’t resist renaming it Bruce Wayve Challenge for Kinobody purposes.
VO2 max is great for health…
But if you want to be lean, strong, and function at a high level like Bruce Wayne?
It’s also important to have stamina.
You won’t tire out after a few minutes of basketball.
Your lungs and heart won’t give out on you.
This is a way to estimate VO2 max on a treadmill with no other equipment.
Here’s what you need to do.
Each stage lasts 3 minutes; after 3 minutes, increase the speed and incline of the treadmill as indicated, then do that next stage for 3 minutes, etc.
- Stage 1 = 1.7 mph at 10% Grade
- Stage 2 = 2.5 mph at 12% Grade
- Stage 3 = 3.4 mph at 14% Grade
- Stage 4 = 4.2 mph at 16% Grade (15% is fine)
- Stage 5 = 5.0 mph at 18% Grade (15% is fine)
- Stage 6 = 5.5 mph at 20% Grade (15% is fine)
- Stage 7 = 6.0 mph at 22% Grade (15% is fine)
Note: Most treadmills go up to 15% incline, but for our purposes, this works.
Keep track of how many minutes you lasted in total before quitting.
For instance, if you make it to the end of stage 5 that would be 15 minutes.
Here’s what you do with that number.
Go to this site (opens in new tab).
Scroll down to the calculator and enter your Gender, Age, and Time you lasted.
You do need to make sure and enter the seconds as well, so if you did 15 minutes even put a “0” in this field, etc.
Once you do this it will give you a score.
This gives you an idea of where you stand.
Although most treadmills stop at 15% incline, this gives you a rough estimate of VO2 max.
More important than that?
You can use this as a way to measure improvement.
You could take this test once per month to see progress on your VO2 max.
How do you increase your VO2 max?
I’m currently working on a new Module in Mojo Mastery called “The Bruce Wayne Challenge.”
The goal of this module will be to increase your VO2 max in a way that doesn’t mess with your gains.
I’m keeping the protocol simple and straightforward.
It’s what I’m currently doing to increase my VO2 max.
It will include a few options based on time, experience levels, etc.
To get this protocol?
I’m finishing up this VO2 max module, and it will be available inside Mastery by the middle of next week.
I’m consistently adding to Mastery to make this the elite group for men who want to optimize their lives.
Here’s what you get each month.
- The Mojo Stack to power up free T, boost blood flow and energy, and increase confidence. This is the only testosterone supplement I’ve seen backed by blood work of actual customers.
- Mojo Mastery Protocol to support higher T and improved health and body
- Movie Star Workouts to gain muscle in key areas and build strength and support high T. Build body women are hardwired to lust over, and men hardwired to respect and admire.
- Nutrition Plans to support high T and fat loss or muscle gain. Simple and downright satisfying and nourishing. Eat the way your ancestors wanted you to.
- The “Mojo Dojo” Group for support, motivation, and to guide you.
- Monthly Live Calls with me (Greg O’Gallagher.)
So for just $99 per month, you get it ALL… Mojo Stack ($75 value), workout program, nutrition plan, group, and live calls.
This is going to be fun to see guys share their scores in the group.
We plan on raising the price in the future.
But join today, and you will lock it all in for $99/month.
Talk Soon,
Greg O’Gallagher
P.S.
Here’s a graphic you can save to your phone to quickly pull up the challenge.
Just remember to spend 3 minutes in each stage and increase speed and incline.
Remember your total minutes.
And share in our group.
See you on the inside!
