In this episode, Lachy and Raph explain VO2 Max, the gold standard measure of cardiovascular fitness and a powerful predictor of longevity. They explain how this once-elite athlete metric has become a crucial health indicator for executives seeking optimal performance both in and out of the office.

Discover the surprising connections between VO2 Max, body composition, and mental resilience, and learn practical training approaches to improve your cardiovascular capacity regardless of your starting point. For busy executives looking to maximise their health investment, this episode offers valuable insights into why tracking and training VO2 Max could be your most strategic fitness decision.

Join the 30 Day Health Optimisation Blueprint For Executives: http://lockeroomgym.com/blueprint

Receive 1 email per day for 30 days with the tools and tactics we use at Lockeroom to get our clients into incredible shape.

In this episode, Lachy and Raph explain VO2 Max, the gold standard measure of cardiovascular fitness and a powerful predictor of longevity. They explain how this once-elite athlete metric has become a crucial health indicator for executives seeking optimal performance both in and out of the office.
Discover the surprising connections between VO2 Max, body composition, and mental resilience, and learn practical training approaches to improve your cardiovascular capacity regardless of your starting point. For busy executives looking to maximise their health investment, this episode offers valuable insights into why tracking and training VO2 Max could be your most strategic fitness decision.
Join the 30 Day Health Optimisation Blueprint For Executives: <a href="http://lockeroomgym.com/blueprint">http://lockeroomgym.com/blueprint</a>
Receive 1 email per day for 30 days with the tools and tactics we use at Lockeroom to get our clients into incredible shape.

The Lockeroom Gym Podcast is crafted exclusively for business executives. Hosted by Lockeroom co-founders Lachlan Rowston and Raph Freedman, former hosts of Australia’s top health and fitness podcast, The Mind Muscle Project. Each weekly episode delivers one essential, science-backed health and fitness topic in 15 minutes or less. Gain access to exclusive advice, tips, and tools previously available only to Lockeroom's executive clients. Transform your life with practical insights on weight loss, strength, fitness, and overall well-being, from the fastest-growing private gym in Australia.

The Lockeroom Gym Podcast is crafted exclusively for business executives. Hosted by Lockeroom co-founders Lachlan Rowston and Raph Freedman, former hosts of Australia’s top health and fitness podcast, The Mind Muscle Project. Each weekly episode delivers one essential, science-backed health and fitness topic in 15 minutes or less. Gain access to exclusive advice, tips, and tools previously available only to Lockeroom's executive clients. Transform your life with practical insights on weight loss, strength, fitness, and overall well-being, from the fastest-growing private gym in Australia.

Inside The Locker

VO2 Max: What Is It And How To Train It

Most people think cardio is just about burning calories or “getting fitter.” It’s not.

In this episode of Inside The Locker, we break down five overlooked ways cardiovascular training directly improves how you think, work, recover, and age.

From sharper decision-making and improved stress tolerance, to deeper sleep and faster recovery between strength sessions, cardio quietly upgrades the systems that matter most for high performers.

We also unpack why VO₂ max is the single strongest predictor of longevity, and why improving it might be the smartest investment you can make in your future health.

If you’ve been treating cardio as optional, this episode will change how you see it.

Most people think cardio is just about burning calories or &ldquo;getting fitter.&rdquo;&nbsp;It&rsquo;s not.
In this episode of Inside The Locker, we break down five overlooked ways cardiovascular training directly improves how you think, work, recover, and age.
From sharper decision-making and improved stress tolerance, to deeper sleep and faster recovery between strength sessions, cardio quietly upgrades the systems that matter most for high performers.
We also unpack why VO₂ max is the single strongest predictor of longevity, and why improving it might be the smartest investment you can make in your future health.
If you&rsquo;ve been treating cardio as optional, this episode will change how you see it.

5 Benefits of Cardio (You Probably Didn’t Realise)

In this episode, Lachy and Raph break down why body composition—not weight alone—should be the focus of health-conscious executives. They explain why the bathroom scale and BMI provide incomplete pictures, how various measurement methods compare in accuracy and accessibility, and the meaningful differences between muscle mass and different types of body fat. Learn why visceral fat deserves special attention, the realistic ranges of body fat percentage that optimise both health and performance, and how regular tracking supports sustainable progress. Whether you're focused on longevity, performance, or aesthetics, this episode provides executives with essential knowledge for setting appropriate body composition goals and measuring progress beyond the limitations of weight alone.

Join the 30 Day Health Optimisation Blueprint For Executives: http://lockeroomgym.com/blueprint

Receive 1 email per day for 30 days with the tools and tactics we use at Lockeroom to get our clients into incredible shape.

In this episode, Lachy and Raph break down why body composition&mdash;not weight alone&mdash;should be the focus of health-conscious executives. They explain why the bathroom scale and BMI provide incomplete pictures, how various measurement methods compare in accuracy and accessibility, and the meaningful differences between muscle mass and different types of body fat. Learn why visceral fat deserves special attention, the realistic ranges of body fat percentage that optimise both health and performance, and how regular tracking supports sustainable progress. Whether you're focused on longevity, performance, or aesthetics, this episode provides executives with essential knowledge for setting appropriate body composition goals and measuring progress beyond the limitations of weight alone.
Join the 30 Day Health Optimisation Blueprint For Executives: <a href="http://lockeroomgym.com/blueprint">http://lockeroomgym.com/blueprint</a>
Receive 1 email per day for 30 days with the tools and tactics we use at Lockeroom to get our clients into incredible shape.

Body Composition: What It Is & Why It Matters

In this episode, Lachy and Raph provide a comprehensive strategy for maintaining your fitness when travelling or without gym access. They shatter the myth that fitness gains must be lost without equipment, demonstrating how bodyweight training and strategic cardio can preserve strength and conditioning with minimal time investment. Learn why running skills deserve a place in your fitness toolbox, how gymnasts develop extraordinary strength without traditional weights, and why maintaining fitness is dramatically easier than building it from scratch. Whether you're dealing with travel, time constraints, or limited access to facilities, this episode equips executives with the mindset and methods to stay consistent with their fitness anywhere in the world.

Join the 30 Day Health Optimisation Blueprint For Executives: http://lockeroomgym.com/blueprint

Receive 1 email per day for 30 days with the tools and tactics we use at Lockeroom to get our clients into incredible shape.

In this episode, Lachy and Raph provide a comprehensive strategy for maintaining your fitness when travelling or without gym access. They shatter the myth that fitness gains must be lost without equipment, demonstrating how bodyweight training and strategic cardio can preserve strength and conditioning with minimal time investment. Learn why running skills deserve a place in your fitness toolbox, how gymnasts develop extraordinary strength without traditional weights, and why maintaining fitness is dramatically easier than building it from scratch. Whether you're dealing with travel, time constraints, or limited access to facilities, this episode equips executives with the mindset and methods to stay consistent with their fitness anywhere in the world.
Join the 30 Day Health Optimisation Blueprint For Executives: <a href="http://lockeroomgym.com/blueprint">http://lockeroomgym.com/blueprint</a>
Receive 1 email per day for 30 days with the tools and tactics we use at Lockeroom to get our clients into incredible shape.

VO2 Max: What Is It And How To Train It

Inside The Locker

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