Trying to figure out optimal heart rate zones for training, or wondering where you stand in terms of cardiovascular fitness? Get your VO2 max measurement and receive individualized guidance on your heart rate zones to train smarter – not just harder – and set a fitness level baseline.
VO2 Max testing involves a graded exercise test on any stationary exercise machine. The test starts at a very easy level and increases intensity in one minute stages until the subject cannot continue. The will breathe through a mouthpiece connected to the metabolic analyzer, and he/she will wear a heart-rate monitor. The analyzer measures the volume as well as the percentage of carbon dioxide and oxygen in the expired gas. From this data, we are able to calculate:
AEROBIC THRESHOLD: Aerobic threshold is the intensity or heart-rate at which an individual burns the most fat. Using fat for fuel, more oxygen is required to release a given amount of energy than when carbohydrate is the main fuel. This means that at low intensities, when plenty of oxygen is available to the muscle, fat is the preferred fuel. As intensity increases, at some point the cardiovascular system will not be able to transport proportionally more oxygen the muscles. This is the aerobic threshold. Above this point, increased intensity will reduce fat burning.
ANAEROBIC THRESHOLD: Known as the red-line to endurance athletes, this threshold is the highest intensity, as measured by heart rate, at which the body can remove lactic acid as quickly as it is produced. Just below anaerobic threshold (AT), an athlete is working hard, but feels no burning in the muscles and is breathing heavily, but controlled. Above AT, lactic acid is building up in the muscles and will cause premature fatigue. Knowing one’s threshold allows one to achieve a very high level of cardiovascular conditioning without the discomfort and muscle damage of lactic acid buildup.
VO2 MAX: For those who take the test to completion (so that we are able to determine VO2Max), VO2 Max is the volume of oxygen the body uses during one minute of maximal exercise. Expressed as liters of oxygen per minute or milliliters of oxygen per kilogram of bodyweight per minute, this data tells your potential for endurance athletics. While anaerobic threshold is the best predictor of current endurance performance, VO2 Max indicates the potential of an athlete after several years of systematic, structured training.
VO2 Max Testing
The VO2 max test measures how much oxygen your body is able to consume during maximum intensity exercise, quantifying your level of cardiovascular fitness. During the test, you will run at increasing intensities while a machine captures and analyzes the composition of your breath, determining your oxygen consumption, to measure the rate at which you are absorbing oxygen.
Why get a VO2 max test?
A VO2 max test answers the question, “How hard can you train?” VO2 max is generally considered the best indicator of an athlete’s level of cardiovascular fitness and aerobic endurance.
Additionally, the test will also capture your max heart rate, and provide information on your body’s tendencies to burn fat versus carbohydrates at different exercise intensities. Specifically, information gathered during the test allows you to:
- Set accurate individualized heart rate training zones for different goals (active recovery, fat burn, interval training)
- Quantify and track improvements in cardiovascular fitness over a training period
- Make an appointment.
- Refrain from exercising for at least 8 hours before the test. Additionally, refrain using caffeine or nicotine for at least 6 hours before the test.
- Wear comfortable athletic attire and running/cycling shoes bring your bike and a towel. You’ll start the test by walking/pedaling to warm up. Then, the administrator will carefully and gradually increase the intensity of the test, using either speed or incline or wattage, until you are running/cycling at maximum effort, at which point the test is terminated. You’ll receive results immediately.
- A coach will sit with you for another 10 minutes to review your results and answer questions.
Single Test: $150.00