Ep. 20 - Inside the "Secret Lab": Richard Diaz on VO₂, Hybrid Fitness, and Winning the Hard Way

Update: 2025-09-16

Description

https://korr.com/products/vo2-max-testing-system/

Hybrid fitness meets metabolic science. In this episode of Metabolic Mastery (by KORR Medical Technologies), Dr. Marc Humbert and Dr. Cameron Garber sit down with legendary performance coach Richard Diaz—the man behind "the Secret Lab," world champions in Spartan and HYROX, and a decades-long career testing everyone from triathletes to NHL players. Richard tells the wild origin story of taking over a closing YMCA, building a VO₂ lab in his garage, and growing purely by word-of-mouth. Then we dive into the good stuff: why hybrid athletes can set records with lower VO₂max, matching training to the actual demands of your sport, gait analysis and bike fitting for free speed, using RMR + VO₂ as your crystal ball, and the mindset piece from his latest book Flow. If you've ever wondered whether testing is "only for elites," Richard will change your mind—fast. Practical, contrarian, and insanely actionable.

Website: https://diazhumanperformance.com/

YouTube: https://www.youtube.com/@diazhp

Instagram: @diazhp

Facebook: @diazhp

Flow: https://www.amazon.com/Flow-Breaking-Barriers-Athletic-Performance/dp/B0F9FBS748

What You'll Learn

How Richard Diaz built his career from a closing YMCA to a global reputation as the coach behind world champions.
Why hybrid athletes thrive with "lower" VO₂ scores and what that means for your own training.
The role of gait analysis and bike fitting in unlocking efficiency and reducing the cost of work.
How VO₂ and RMR testing act like a crystal ball, revealing past training, current capacity, and future potential.
The real difference between aerobic vs. anaerobic demands in sports like triathlon, Spartan racing, and HYROX.
Why zone 2 isn't enough—and how to train specifically for your sport's demands.
The psychology of performance from Richard's book Flow: overcoming resistance, managing the CNS, and entering the zone.
Why testing isn't just for elites—how everyday athletes can benefit just as much from proper assessment.