{"id":5341,"date":"2026-01-25T08:12:00","date_gmt":"2026-01-25T08:12:00","guid":{"rendered":"https:\/\/michaeltomasiniwellness.com\/?p=5341"},"modified":"2026-02-07T14:40:09","modified_gmt":"2026-02-07T14:40:09","slug":"vo2-max-baseline-spoorth-training-zones-2026","status":"publish","type":"post","link":"https:\/\/michaeltomasiniwellness.com\/en\/vo2-max-baseline-spoorth-training-zones-2026\/","title":{"rendered":"The Week I Stopped Guessing: My VO\u2082 Baseline, My Zones, and a Very Nervous Fitbit"},"content":{"rendered":"\n
\n\n\n\n

A busy week\u2026 and a smarter kind of progress<\/strong><\/h2>\n\n\n\n

This week felt overwhelming\u2014because it was.<\/p>\n\n\n\n

A lot of in-house work during the day, then evenings (Wednesday through Saturday) spent pushing my website forward so it can become a credible home base for everything I\u2019m building with Wellness by Michael Tomasini<\/em>.<\/p>\n\n\n\n

But despite the workload, this turned into one of the most valuable weeks I\u2019ve captured so far\u2014because I finally locked in a measured baseline<\/strong>.<\/p>\n\n\n\n

I completed a Spoorth performance diagnostic (VO\u2082 testing), made the results public, and then backed it up immediately with a Saturday run where the goal wasn\u2019t speed.<\/p>\n\n\n\n

It was obedience.<\/p>\n\n\n\n

Stay in the low-heart-rate range the test prescribed.<\/p>\n\n\n\n

As a bonus, my Fitbit tried to turn the run into a suspense movie.<\/p>\n\n\n\n

\n\n\n\n

The baseline: VO\u2082max, thresholds, and the end of vibes-based training<\/strong><\/h2>\n\n\n\n

I\u2019m making these numbers public because they\u2019re useful\u2014and because they create accountability.<\/p>\n\n\n\n

No hype.<\/p>\n\n\n\n

No miracle narrative.<\/p>\n\n\n\n

Just a starting point.<\/p>\n\n\n\n

From the Spoorth report:<\/strong><\/p>\n\n\n\n

    \n
  • VO\u2082max (relative):<\/strong>\u00a050 ml\/min\/kg (rated\u00a0excellent<\/em>\u00a0in the report)<\/li>\n\n\n\n
  • VO\u2082peak (absolute):<\/strong>\u00a03.76 L\/min<\/li>\n\n\n\n
  • VT1 (aerobic threshold):<\/strong>\u00a0147 bpm\n
      \n
    • Pace: 5:19 \/km<\/li>\n\n\n\n
    • Speed: 11.3 km\/h<\/li>\n<\/ul>\n<\/li>\n\n\n\n
    • VT2 (anaerobic threshold):<\/strong>\u00a0168 bpm\n
        \n
      • Pace: 3:54 \/km<\/li>\n\n\n\n
      • Speed: 15.4 km\/h<\/li>\n<\/ul>\n<\/li>\n\n\n\n
      • Max HR recorded:<\/strong>\u00a0171 bpm<\/li>\n<\/ul>\n\n\n\n
        \n\n\n\n

        My training zones (public version)<\/strong><\/h2>\n\n\n\n

        Spoorth lays out zones using a simple A\/B\/C model based on VT1 and VT2:<\/p>\n\n\n\n

          \n
        • Zone A (easy \/ aerobic):<\/strong>\u00a0<147 bpm<\/li>\n\n\n\n
        • Zone B (moderate):<\/strong>\u00a0147\u2013168 bpm<\/li>\n\n\n\n
        • Zone C (high intensity):<\/strong>\u00a0>168 bpm<\/li>\n<\/ul>\n\n\n\n

          They also note that targets can shift slightly by activity (for example, walking may sit ~5 bpm lower).<\/p>\n\n\n\n

          This is the part that\u2019s both comforting and annoying: a large portion of what I need right now lives in Zone A<\/strong>.<\/p>\n\n\n\n

          That\u2019s the boring aerobic work zone.<\/p>\n\n\n\n

          It doesn\u2019t feel heroic.<\/p>\n\n\n\n

          It does<\/em> build the engine.<\/p>\n\n\n\n

          The easy-run rule (this block\u2019s anchor)<\/strong><\/h2>\n\n\n\n

          This block isn\u2019t about hero workouts.<\/p>\n\n\n\n

          It\u2019s about staying under VT1 long enough for the aerobic system to do what it does best: adapt.<\/p>\n\n\n\n

          Insert Image 3 (Easy Run Rule)<\/strong><\/p>\n\n\n\n

          File: WbMT_W04_Easy_Run_Rule.png<\/p>\n\n\n\n

          Caption: This block isn\u2019t about speed. It\u2019s about staying under VT1\u2014consistently.<\/em><\/p>\n\n\n\n

          Alt text: Easy run rule card showing Zone A target under 147 bpm based on VT1.<\/p>\n\n\n\n

          \n\n\n\n

          Saturday\u2019s run: the first obedience rep (with real numbers)<\/strong><\/h2>\n\n\n\n

          Saturday was my first run after lab testing where the goal wasn\u2019t speed\u2014it was compliance.<\/p>\n\n\n\n

          Spoorth says my Zone A work lives below 147 bpm<\/strong>, so that was the anchor.<\/p>\n\n\n\n

          Because my Fitbit battery started at 32%, the run ended up split into two recordings:<\/p>\n\n\n\n

          Part 1<\/strong><\/p>\n\n\n\n

            \n
          • 4.86 km \u2022 32:52<\/li>\n\n\n\n
          • Pace: 6:45 \/km<\/li>\n\n\n\n
          • Elevation: +84 m<\/li>\n\n\n\n
          • Avg HR: 129 bpm (max 149)<\/li>\n<\/ul>\n\n\n\n

            Part 2<\/strong><\/p>\n\n\n\n

              \n
            • 6.14 km \u2022 40:18<\/li>\n\n\n\n
            • Pace: 6:33 \/km<\/li>\n\n\n\n
            • Elevation: +58 m<\/li>\n\n\n\n
            • Avg HR: 141 bpm (peak 172)<\/li>\n<\/ul>\n\n\n\n

              Overall, I spent most of the run where I wanted it: 59% in Zone A (115\u2013147 bpm)<\/strong>, with some spillover into higher zones.<\/p>\n\n\n\n

              That\u2019s not failure.<\/p>\n\n\n\n

              That\u2019s a realistic first rep inside a new training discipline.<\/p>\n\n\n\n

              The bigger story: I\u2019m changing how I train<\/strong><\/h2>\n\n\n\n

              Looking at my last 365 days of data, the pattern is obvious: I\u2019ve historically spent a lot of time training hard.<\/p>\n\n\n\n

              This block is a deliberate shift toward aerobic base work\u2014because that\u2019s the engine I\u2019ll need for the April half and the fall marathon build.<\/p>\n\n\n\n

              Fitbit battery anxiety (a surprisingly perfect metaphor)<\/strong><\/h2>\n\n\n\n

              The run had an unexpected subplot.<\/p>\n\n\n\n

              When I started, my Fitbit was at 32%. Cue the modern panic: what if I lose the data?<\/em><\/p>\n\n\n\n

              Halfway through, I stopped the recording to bank at least part of it. Battery: 22%. I restarted, checked it like a nervous air-traffic controller, and it dropped to 16%\u2026 then stayed there for the rest of the run like it achieved enlightenment.<\/p>\n\n\n\n

              Funny\u2014but also on theme.<\/p>\n\n\n\n

              Because this phase isn\u2019t just training my aerobic system. It\u2019s training my nervous system: can I stay calm, stay in Zone A, and keep doing the simple thing long enough for it to work?<\/p>\n\n\n\n

              Next step in this block: a wearable setup that can handle long, boring aerobic work without turning battery life into the main character.<\/p>\n\n\n\n

              \n\n\n\n

              Recovery is part of the program (not a reward)<\/strong><\/h2>\n\n\n\n

              Sunday was recovery done right.<\/p>\n\n\n\n

              Sauna time at Greifensteine Therme with my wife, family friends, and the boys. The kids went full water-slide mode. The adults went full reset mode.<\/p>\n\n\n\n

              Back home: a cake experiment (apple-juice pudding-based), homework support, then back to website work.<\/p>\n\n\n\n

              This week wasn\u2019t perfectly balanced\u2014but it had rhythm: build, recover, build again<\/strong>.<\/p>\n\n\n\n

              \n\n\n\n

              The nut drawer: a healthier upgrade that still needs a system<\/strong><\/h2>\n\n\n\n

              Saturday also included two purchases that are quietly training-related:<\/p>\n\n\n\n

                \n
              • New cross-country skis (mine were basically museum pieces from high school). This supports the family challenge: doing hard things together.<\/li>\n\n\n\n
              • A spontaneous\u2014but effective\u2014upgrade to food storage using glass containers. That led to reorganizing what used to be a classic snack drawer into\u2026 a nut drawer.<\/li>\n<\/ul>\n\n\n\n

                Now it\u2019s neatly organized: peanuts, walnuts, pecans, cashews, hazelnuts, and more. One bag of 75% dark chocolate remains, but most sweets have been gone since around Q3 2025.<\/p>\n\n\n\n

                Here\u2019s the honest part.<\/p>\n\n\n\n

                Good: higher-quality snack options and better organization.<\/p>\n\n\n\n

                Bad: nuts are energy-dense, and organized + easy access<\/em> can quietly turn into mindless extra calories<\/em> inside an eating window.<\/p>\n\n\n\n

                The environment improved.<\/p>\n\n\n\n

                Now the system has to get smarter.<\/p>\n\n\n\n

                What changes next week<\/strong><\/h2>\n\n\n\n

                This was a baseline + infrastructure<\/strong> week. Next week is execution.<\/p>\n\n\n\n

                  \n
                • Training ramps using measured zones (less guessing, more consistency)<\/li>\n\n\n\n
                • Website moves closer to launch-ready so partners see something real<\/li>\n\n\n\n
                • Family challenge activates with cross-country skiing (movement that doubles as time together)<\/li>\n\n\n\n
                • And yes\u2014I\u2019ll solve the nut-drawer problem the same way I solve travel nutrition:\u00a0portioning, friction, and defaults<\/strong><\/li>\n<\/ul>\n\n\n\n

                  The nut drawer doesn\u2019t need motivation.<\/p>\n\n\n\n

                  It needs physics.<\/p>\n\n\n\n

                  \n\n\n\n

                  <\/p>\n","protected":false},"excerpt":{"rendered":"

                  A busy week\u2026 and a smarter kind of progress This week felt overwhelming\u2014because it was. A lot of in-house work during the day, then evenings (Wednesday through Saturday) spent pushing my website forward so it can become a credible home base for everything I\u2019m building with Wellness by Michael Tomasini. But despite the workload, this turned […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[57,21,77,93,33],"tags":[116,62,115,59,44,119,120,37,98],"class_list":["post-5341","post","type-post","status-publish","format-standard","hentry","category-back-on-track","category-inside-the-data","category-mindset","category-nutrition","category-start-here","tag-base-building","tag-fasted-running","tag-half-marathon-prep","tag-mindset","tag-recovery","tag-routine","tag-training-structure","tag-travel-wellness","tag-wellness-experiment"],"yoast_head":"\nThe Week I Stopped Guessing: My VO\u2082 Baseline, My Zones, and a Very Nervous Fitbit - Wellness by Michael Tomasini<\/title>\n<meta name=\"description\" content=\"My Spoorth VO2 test gave me real training zones (VT1\/VT2) and a baseline for my 2026 half marathon plan\u2014plus a funny lesson in Fitbit battery anxiety.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/michaeltomasiniwellness.com\/en\/vo2-max-baseline-spoorth-training-zones-2026\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Week I Stopped Guessing: My VO\u2082 Baseline, My Zones, and a Very Nervous Fitbit - 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