Summary Fitness 1.0/2.0 vs. 3.0
Michael Donovan, PhD
8/1/20251 min read
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