Whether you are an experienced racer, fitness fanatic or health conscious individual our test can provide you with detailed information about your current fitness and how you can improve.
VO2 testing is considered the gold standard in testing. Regularly used by elite and professional athletes. Put simply, it is the best way to discover potential, highlight weaknesses and individualise training.
A printout of your individual results will include the following:
✓ VO2 Max score.
✓ Aerobic & anaerobic threshold heart rates.
✓ 4 unique training zones.
✓ Cycling functional threshold power.
✓ Recovery time.
✓ Calorie expenditure at specific heart rates.
During a post test consultation we will dive into exactly what these results mean to you in a simple easy to understand explanation.
In short, no, a test is the first step towards getting 'fitter.' Whether you are a lifetime athlete or sedentary the test can provide valuable insights into your fitness capabilities. You'll find out your current fitness levels but more importantly highlight what types of exercise and what intensity will get you the best results. We recommend testing when starting a training program and then retesting every 10-16 weeks to track progress and update your training intensity targets.
- The test will be performed on a bike (wattbike or your own) or treadmill.
- You will be hooked up to our equipment via a mask and heart rate monitor.
- The intensity will increase at 1-2 minute intervals. The time on the bike is up to you, we want you to keep going until you have reached maximum effort. Tests usually last between 7-10 minutes. Times will vary depending on fitness levels.
- Once you cannot go any longer we will do a 2 min recovery while you stay hooked up to the equipment.
To finish, we will go through your results.
It sounds hard, which it is, but only for a short period, you will feel fine within minutes of finishing test.
A large proportion of athletes are training inefficiently without any knowledge of which specific heart rate, intensity or duration is needed to reach their goals. A VO2 max test will produce specific heart rate zones (for running) and power zones (for cycling). These will enable training plans to be manipulated producing a much more efficient training plan for greater results.
Yes, if you train at the correct mixture of intensities you can improve your VO2 Max score. Not only does a good VO2 Max score improve your performance but it is also a good indicator of overall cardiovascular health. You can also change your anaerobic threshold based on the type of training you are doing and perhaps where in your training cycle you might be.
Yes. In most cases a run test will yield a higher VO2 Max score. Running uses more muscles than cycling therefore more oxygen is required and delivered to these working muscles. The same athlete can usually reach a higher peak heart rate running than they can cycling. Anaerobic and aerobic threshold heart rate will also be different for cycling & running therefore creating two sets of training intensity zones to work with.
The anaerobic threshold is the exercise intensity at which lactic acid accumulates faster within the body than it can be removed. With the correct training, over time, you can raise the intensity at which this happens and also become able to maintain this intensity for longer. A highly desirable training outcome for performance in endurance sports.
Yes, some Garmins and other sports watches can estimate VO2 Max using wrist sensors or chest straps however, the accuracy of this data varies hugely. These tests also only provide you with a VO2 Max score which on its own is largely unusable.
Yes, VO2 Max is unique to each individual and is correlated to height and weight amongst other factors such as where in the world you live.
• Appointments will last approximately 45 – 60 minutes.
• NO FOOD OR DRINK to be consumed 4 hours prior to testing (apart from water).
• NO STIMULANTS to be consumed within 4 hours of testing including tea, coffee and cigarettes.