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Journal
Notes from the studio.
Plain-spoken writing on how to move well, train for your body, and understand what your testing numbers mean. Published from Mavericks Fitness in Santa Cruz.
21 posts·2 series·Updated weekly
Everything we've written so far.
·VO₂ Max Testing
VO₂ Max vs. Lactate Threshold Testing: What's the Difference and Which One Do You Actually Need?
Lactate threshold testing uses blood draws. VO₂ Max testing with threshold detection gives you 90% of the same data, without needles. Here's how both work and which one is right for you.
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Rock HudsonRead
·VO₂ Max Testing
Treadmill vs. Stationary Bike: Which VO₂ Max Protocol Actually Tests You?
Treadmill protocols typically yield 5-10% higher VO₂ Max values. But the best protocol isn't the one that gives you the highest number. It's the one that matches your sport.
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Rock HudsonRead
·VO₂ Max Testing
Why Testing VO₂ Max and RMR Together Changes Everything About Your Training
VO₂ Max tells you the ceiling of your aerobic engine. RMR tells you the idle setting. Together, they reveal the entire range, and unlock a nutritional-training feedback loop neither test gives alone.
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Rock HudsonRead
·VO₂ Max Testing
VO₂ Max by Sport: Elite Benchmarks, Recreational Ranges, and What They Tell You About Your Training
Elite cyclists hit 80-92. Elite marathoners 70-85. But what does a club cyclist at 58 actually mean? VO₂ Max benchmarks by sport, for real athletes, not just Olympians.
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Rock HudsonRead
·VO₂ Max Testing
VO₂ Max for Outdoor Athletes: What Surfers, Trail Runners, and Mountain Bikers Need to Know
VO₂ Max content is written for road cyclists and treadmill runners. Here's what the test actually means for surfers, trail runners, and mountain bikers, and how Santa Cruz athletes can use it.
VO2 max for outdoor athletesvo2 max trail runningvo2 max mountain biking
Rock HudsonRead
·VO₂ Max Testing
How Often Should You Retest Your VO₂ Max? The Case for Quarterly Check-Ins
Retesting too early gives noisy data. Waiting too long loses the accountability loop. Here's the science behind the 8–12 week retesting window and what minimal detectable change actually means.
how often to retest VO2 maxvo2 max retest frequencywhen to retest fitness
Rock HudsonRead
·VO₂ Max Testing
VO₂ Max After 50: Why Your Most Important Fitness Test Gets More Important Every Year
Every 3.5 ml/kg/min increase in VO₂ Max correlates with roughly 15% lower all-cause mortality. If you're over 50, here's why testing, and retesting, is the smartest investment in your health.
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Rock HudsonRead
·VO₂ Max Testing
Zone 2 Training and VO₂ Max: Why Going Slow Is the Fastest Way to a Better Aerobic Engine
Zone 2 isn't a formula. It's the heart rate below your VT1, and a VO₂ Max test is the only way to find it precisely. Here's how to train it, why it feels too slow, and when to trust the process.
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Rock HudsonRead
·VO₂ Max Testing
How Long Does It Take to Improve VO₂ Max? A Realistic 12-Week Timeline
Most articles say 8-12 weeks. Here's what actually happens at each stage, from mitochondrial changes in week 2 to threshold shifts you can finally measure at week 12.
how long to improve VO2 maxhow fast can vo2 max improvevo2 max improvement timeline
Rock HudsonRead
·VO₂ Max Testing
How to Prepare for a VO₂ Max Test: Everything to Do (and Avoid) in the 48 Hours Before
A coach's complete preparation guide for your VO₂ Max test. What to eat, whether to drink coffee, what to wear, and how to manage pre-test nerves, based on hundreds of real tests.
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Rock HudsonRead
·VO₂ Max Testing
How to Read Your VO₂ Max Test Results: Score, Zones, and the Two Thresholds That Actually Matter
Your VO₂ Max score is the headline. VT1 and VT2 are the story. Here's how to read your full test report and turn the data into a training plan that actually works.
how to interpret VO2 max test resultsvo2 max results explainedventilatory threshold explained
Rock HudsonRead
·Movement Quality Over Everything
Good Energy Isn't a Vibe. It's a Standard.
The energy of a training space isn't accidental. It's the result of standards, design, and intention. Here's what creates it and why it matters.
training space energygym atmosphere qualitytraining environment standards
Rock HudsonRead
·VO₂ Max Testing
Why Your Apple Watch VO₂ Max Score Is Probably Wrong (And What to Do About It)
Wearable VO₂ Max estimates overestimate by 9–20%. Here's why the algorithms fall short, when the error is largest, and how one lab test can recalibrate everything.
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Rock HudsonRead
·Movement Quality Over Everything
The Case for Equipment That Teaches
The best training equipment doesn't just add resistance. It teaches movement. Here's how to think about equipment as a coaching partner.
training equipment qualitygym equipment coachingbest personal training equipment
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·VO₂ Max Testing
VO₂ Max by Age and Gender: What's Actually a Good Score at 30, 40, 50, and 60+
VO₂ Max charts by age and gender with real context. Why the 'good/average/poor' labels miss the point, and why your trajectory matters more than your snapshot.
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Rock HudsonRead
·Movement Quality Over Everything
Your Client's Shoulder Problem Probably Isn't Their Shoulder
Most shoulder pain in training comes from somewhere else. A structural integration perspective on why treating the site of pain misses the cause.
shoulder pain personal trainingshoulder compensation patternsstructural integration shoulder
Rock HudsonRead
·VO₂ Max Testing
What Is VO₂ Max? A Coach's Explanation (Not a Doctor's)
VO₂ Max explained by a coach who's watched hundreds of clients take the test. What the number means, why the thresholds inside it matter more, and how it changes the way you train.
what is VO2 maxvo2 max explainedvo2 max definition
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·Movement Quality Over Everything
What Barefoot Training Actually Does (And Doesn't Do)
Barefoot training isn't a fad or a cure-all. Here's what the research and 12 years of hands-on work actually show about training without shoes.
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·Movement Quality Over Everything
Slow Down. You're Moving Too Fast to Learn Anything.
Speed hides bad movement. Why slowing down is the fastest way to build real strength, and how good trainers use tempo to teach.
slow tempo trainingmovement quality trainingtempo training personal trainer
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·Movement Quality Over Everything
Push Through the Pain Is the Worst Advice in Fitness
Why 'push through the pain' keeps hurting clients and eroding trust. What to say instead, from a trainer who does hands-on structural work.
push through pain fitnesspain during exercisewhen to stop exercising
Rock HudsonRead
·Movement Quality Over Everything
You're Not Training Movement. You're Assigning Exercises.
Most trainers coach exercises, not movement. Here's the difference between movement coaching and personal training, and why it changes everything.
movement coaching vs personal trainingteaching movement patternsmovement-based training
Rock HudsonRead
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