Summary Fitness 1.0/2.0 vs. 3.0

Fitness 1.0 / 2.0 Fitness 3.0

Programming Generalized routines Personalized protocols (testing and wearables)

Tools DVDs, group classes, gym equipment WHOOP, Oura, CGMs, VO₂ testing, HRV monitors

Primary Goal Weight loss, aesthetics Longevity, performance, and healthspan

Training Design Standard splits or high-volume WODs Protocol-driven and based on current readiness

Nutrition Trend-based diets (low-fat, keto, etc.) Personalized to glucose, gut health, metabolism

Recovery Rarely measured Tracked via strain, HRV, sleep, and stress biomarkers

Mindset Ignored Neural priming, cognitive tracking