I recently had the chance to head over to XFit Labs in White Plains, NY, to do some deep-dive testing with one of my favorite people in the fitness industry — Dr. Isiah Robinson. We tackled two major benchmarks of health and performance: RMR (Resting Metabolic Rate) and VO₂ Max. Spoiler: the results were 🔥.
Why VO₂ Max Matters
You’ve probably heard the buzz: VO₂ Max is the new fitness flex. From Peter Attia to Andrew Huberman — everyone’s talking about it. But beyond the hype, there’s real science behind why VO₂ Max is a powerful indicator of longevity.
I’ll let Dr. Robinson explain the details below, but in short: the higher your VO₂ Max, the more efficiently your body uses oxygen during intense exercise — and the better your cardiovascular health.
My Training Lead-Up
Let me set the stage. Two years ago, I was around 239 lbs, and now I’m sitting at 251 — but it’s been a purposeful transformation. I’ve added solid muscle mass and dropped a good chunk of body fat.
For the past six months, I’ve been heavy into strength training, and more recently, I’ve shifted into more cardio work — not quite the full Norwegian 4×4 protocol, but I did a serious 1:1 cardio regimen to target my VO₂ Max. Still lifting, still doing my zone 2, but with a renewed focus on endurance and heart health.
Why? Longevity. I’ve got a baby on the way — like, any minute now — and I want to be around, active, and thriving for a long time.
Enter Dr. Isiah Robinson
Dr. Robinson is a board-certified chiropractor and the owner of XFit Labs, with nearly 18 years in practice. Since 2015, he’s been offering metabolic testing to athletes and everyday folks alike. And now, with the growing popularity of VO₂ Max testing, it’s more accessible than ever.
What is RMR?
RMR stands for Resting Metabolic Rate — basically, how many calories your body burns while completely at rest. We measured mine using indirect calorimetry, which involves wearing a mask and chilling out for about 15 minutes. It doesn’t just calculate calories — it tells you the ratio of fat to carbs you’re burning, which is super helpful for dialing in your nutrition and total daily energy expenditure (TDEE).
What is VO₂ Max?
VO₂ Max is the maximum amount of oxygen your body can use during intense exercise. Again, measured through indirect calorimetry — except this time, while pedaling on an assault bike or running on a treadmill. It’s measured in milliliters of oxygen per kilogram of body weight, and it’s one of the most accurate markers of cardiovascular fitness.
The Protocol
Because I had tested a couple years back (and clocked in at 53, which is considered “Superior”), Dr. Robinson created a slightly tweaked protocol. We started slow, gradually increasing wattage to get accurate breath-by-breath data. I chose the assault bike — running isn’t my jam, mostly because it wrecks my hips at my current size.
We bumped up wattage every minute and kept pushing until I was completely gassed. My goal was 400 watts — and I crushed it, getting to 420 watts before tapping out.
VO₂ Max score this time: 55.6!
That’s a solid bump from last time, and honestly, I was stoked.
Reflections
What made this experience so incredible wasn’t just the testing or the number on the screen — it was the vibe. You get to play your own music, you’re coached through the entire process, and Dr. Robinson is locked in the whole time. He’s just one of those guys — deeply knowledgeable, passionate about what he does, and a genuinely good dude.
Final Thoughts: Do It
If you’re even moderately serious about your training, nutrition, or overall health — go get your RMR and VO₂ Max tested. Especially if you’re spending money on supplements, pre-workout, or overpriced coffee. Testing is less than the cost of a VO₂ Max with a concierge doctor, and in my opinion, way more valuable than your next Lulu drop.
This is the tool to help you measure where you’re really at — and where you can go. Invest in your health, your longevity, and your performance. If you’re in the Westchester area, go visit XFit Labs and Dr. Isiah Robinson. You won’t regret it.
