At 49, after five CrossFit Games Masters titles, I thought I knew my body inside out. Then I did a VO2 max test with PNOE on May 1, 2025, and it threw me some curveballs. From a solid aerobic score to a sneaky respiratory hiccup, here’s what I learned—and how it’s sharpening my chase for a sixth title. Let’s dive in.
The Test: A Peek Under the Hood
The PNOE test measured my VO2 peak—how much oxygen I can use at max effort. Mine clocked in at 54 ml/min/kg, which is elite for a Masters athlete and stacks up with younger CrossFitters. It means I’ve got the gas tank for long metcons, like a 20-minute AMRAP of cleans and burpees, and can recover fast between Games events. At 49, that’s a win I don’t take for granted. But the test also flagged a respiratory limitation—my breathing’s not as efficient as it could be, which might hold me back in high-pressure moments.
The Surprise: Breathing’s My Weak Link
Here’s the kicker: I’ve got a respiratory issue, likely from breathing too fast or not deep enough under fatigue. It’s subtle, but it can mess with my stability on heavy lifts (think snatches at 185 pounds) or my focus during complex moves like muscle-ups. I was shocked—after all these years, my lungs need a tune-up? But it’s humbling. Even champs have gaps. Now, I’m doing diaphragmatic breathing drills—10 minutes, a few times a week—to boost my tidal volume and stay calm when the clock’s ticking.
The Game Plan: Smarter, Not Harder
The test gave me heart rate zones to guide my training: Zone 2 (96-104 BPM) for aerobic work, Zone 4 (134-147 BPM) for threshold efforts, and Zone 5 (147-157 BPM) for all-out sprints. I’ll be honest—I think these are a bit low. In workouts, I’m hitting 160-165 BPM on nasty barbell cycles, so I’m field-testing my max heart rate to dial it in. The takeaway? I’m leaning into Zone 2 sessions (45 minutes at a conversational pace) to burn fat and recover, plus short Zone 5 intervals (like 30-second sprints) to push my VO2 higher. It’s keeping me sharp for the 2025 Games in Columbus.
Sponsor Spotlight: Thirdzy Powers My Recovery
Recovery’s half the battle when you’re pushing like this. Thirdzy Rest and Recovery Collagen is my nightly go-to for deep sleep, helping my body rebuild after those Zone 5 beatdowns. It’s a game-changer for staying fresh at 49. Want to try it? Use code Jasonzzz at checkout. Sleep better, train harder.
Coaching Takeaway: Know Your Numbers
This test reminded me: you can’t improve what you don’t measure. My VO2 peak shows I’m built for the Games, but the breathing glitch means I’ve got work to do. It’s not about being perfect—it’s about being honest and relentless. Get curious about your own fitness. Test your limits, find your gaps, and attack them. That’s how you keep growing, whether you’re chasing a podium or just a stronger tomorrow.
Your Move: Three Steps to Level Up
Ready to tap into your own potential? Try these:
Test Your Baseline: No fancy gear? Do a 12-minute run or row for max distance—track your heart rate and effort and use AI to calculate a rough VO2 proxy.
Breathe Better: Practice 5 minutes of 4-7-8 breathing daily (inhale 4s, hold 7s, exhale 8s). It’ll steady you under stress.
Mix Your Zones: Add one Zone 2 session (easy bike, 30-45 min) and one Zone 5 sprint (8x30s hard, 30s rest) this week. Balance builds resilience.
I’m using these lessons to prep for my sixth Games title, but they’re not just for champs. Stay hungry, stay curious, and let’s keep pushing.
Stay Bold,
Jason Grubb
5-Time CrossFit Games Masters Champ
Bolder Athlete Founder
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