The “Dark Side” of Tracking & VO2 Max as Longevity Predictor: Testing, Training & Our Results (Fit For Science Episode 9)

In this episode, Rob and Stephan explore the psychological risks of self-quantification, the science of aerobic capacity, and the physiological nuances of lactate thresholds.

📝Summary
Biological data scientists Rob and Stephan discuss the "dark side" of the quantified self, specifically focusing on orthosomnia, a condition where sleep tracking leads to increased anxiety and worsened sleep quality. They reflect on the importance of using technology as a tool for a specific purpose rather than making the tracking itself the goal. The conversation transitions into a deep dive on VO2 max, explaining its critical role as a longevity predictor and the varying results obtained from different exercise modalities like cycling and running. Finally, the hosts break down the science of lactate thresholds, explaining how the body's metabolic shift from aerobic to anaerobic states serves as a vital biomarker for training optimization.

⏳Chapters
00:00:00 Introduction: The dark side of tracking and VO2 max
00:00:55 Orthosomnia: When sleep tracking causes insomnia
00:05:09 The psychological impact of metrics and obsession
00:13:13 Tracking with purpose: Avoiding the identity trap
00:25:59 Oura Ring experiences: “Injuries” and data accuracy
00:30:50 Strength training and basal metabolic rate
00:36:47 VO2 Max: The ultimate longevity marker?
00:38:26 Hazard Ratios: Comparing fitness to smoking
00:44:39 The U-shaped curve of exercise volume
00:49:37 Gold Standard: VO2 max lab testing protocols
01:04:25 Training for capacity: The Norwegian 4x4 protocol
01:07:51 Lactate thresholds and metabolic switching
01:16:09 Wearable estimations: Garmin vs. Apple vs. Oura
01:21:47 VO2 Max Records: Oskar Svendsen (97.5) and Tadej Pogačar (96)
01:23:42 Teaser: Biological age and integrative biomarkers

📚Resources
en.wikipedia.org/wiki/Orthosomnia
The Molecular Precision Medicine Master’s Programme at Medical University of Vienna (meduniwien.ac.at/web/en/studies-further-educat…) (where Rob and Stephan teach)
Quote for purposeful tracking: "I shall not waste my days in trying to prolong them" - Jack London
Natural language processing (NLP) (en.wikipedia.org/wiki/Natural_language_process…)
Semantic analysis (en.wikipedia.org/wiki/Semantic_analysis_(lingu…))
Development of a scale for measuring orthosomnia: the Bergen Orthosomnia Scale (BOS) (frontiersin.org/journals/sleep/articles/10.338…)
Sleep tracker use nears 50%, AASM survey finds (hmenews.com/article/sleep-tracker-use-nears-50…)
Prevalence of Orthosomnia in a General Population Sample (pmc.ncbi.nlm.nih.gov/articles/PMC11592250/#:~:…)
Dark triad (Personality Traits) (en.wikipedia.org/wiki/Dark_triad)
Basal metabolic rate (BMR) (en.wikipedia.org/wiki/Basal_metabolic_rate)
BMR Calculator (calculator.net/bmr-calculator.html)
Lean body mass was found to be the single predictor of BMR (pubmed.ncbi.nlm.nih.gov/7435418)
Phelps supposedly consumed 8,000-10,000 kcal per training day before the Olympic Games (nbcsports.com/olympics/news/michael-phelps-cal…)
VO2 max (en.wikipedia.org/wiki/VO2_max)
Hazard ratio (en.wikipedia.org/wiki/Hazard_ratio)
How does VO2 max correlate with longevity? - Peter Attia (peterattiamd.com/how-does-vo2-max-correlate-wi…)
Physical activity types, variety, and mortality: results from two prospective cohort studies (bmjmedicine.bmj.com/content/5/1/e001513)
Peak oxygen uptake was strongly correlated to total heart volume (pmc.ncbi.nlm.nih.gov/articles/PMC3022802)
Rob's VO2 max results: 58 for cycling, 54 for running
Stephan's VO2 max results: 42 for cycling, 49 for running
VO2 max percentile calculator (kumc.edu/research/alzheimers-disease-research-…)
VO2 Max Chart (neuromuscular.ie/wp-content/uploads/2025/05/Vo…)
Aerobic high-intensity intervals improve VO2max more than moderate training (Norwegian 4x4) (pubmed.ncbi.nlm.nih.gov/17414804)
How to Improve Your Cardio Capacity (VO2 Max) (ouraring.com/blog/how-to-improve-vo2-max)
Lactate threshold for aerobic to anaerobic switch (en.wikipedia.org/wiki/Lactate_threshold#Lactat…) at 2mmol/litre
Lactate shuttle hypothesis (en.wikipedia.org/wiki/Lactate_shuttle_hypothesis)
Maximum heart rate formula: 220 - age in years
Cooper test (en.wikipedia.org/wiki/Cooper_test) for VO2max estimation
Walking test for VO2max estimation (pubmed.ncbi.nlm.nih.gov/29851229)

🎙️About
Fit For Science is a deep-dive podcast hosted by two biological data scientists, Rob and Stephan, exploring the intersection of research, health tech, and data-driven lifestyle design. The hosts provide evidence-based systems, layered with practical "N=2" personal experimentation, to cut through the noise in the health and fitness industry.
Learn more (fitforscience.com) and subscribe on your favorite platforms:
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⚠️Disclaimer: This podcast represents our own opinions and is for informational purposes only. It does not constitute medical or financial advice or a professional relationship.