VO2Max testing, with training zones across all sports

Your maximal oxygen uptake (VO₂max), your ventilatory thresholds, and your heart rate at each. Together these describe your aerobic capacity and give you accurate training zones. Also measures fat/carbohydrate oxidation rate, heart rate recovery, breathing reserve and estimated stroke volume.

Runners, cyclists, triathletes and team-sport athletes wanting to train with precision, and anyone who wants an objective measure of cardiorespiratory fitness. You don't need to be an elite athlete.

You wear a mask connected to a metabolic analyser and exercise on a cycle ergometer / treadmill/rower while the workload increases in stages until you reach your limit. The test itself lasts around 10–15 minutes; allow 60 minutes for the full appointment.

You'll complete a pre-exercise health screen when you book. If you have a history of heart, lung or metabolic conditions we may ask for medical clearance before testing. This is a maximal test and you will work hard at the end. We can use a walking test protocol if you prefer. This test involves increasing the treadmill gradient at a constant speed of 4-5km/hr until you reach VO2Max so you don’t need to run in this test. Stationary bike is also a popular choice

No hard training for 24 hours, no alcohol for 24 hours, no caffeine for 3 hours, and a light meal 2–3 hours before (can be fasted). Bring running shoes and gear you'd train in. Cyclists can bring their own pedals and shoes if using a cycle ergometer.

A report with your VO₂max, thresholds, heart rate and power/pace zones, emailed the same day, plus a debrief with Anton on how to use the zones in your training. Note! This is effectively the first draft of your physiologic training blueprint. It is highly iterative and Anton is available any time for follow up discussion and to help you along your training journey

Every 12–16 weeks fits most training blocks — long enough to see a change, short enough to adjust your zones before they drift. The first retest is to validate your exercise program and recalibrate your training zones. Outcome measures such as RPE and pace/watts are easy to report between tests so retesting dates shouldn’t delay training adjustments at any time. Anton also reports changes in your all cause mortality risk with each test

Yes. If you book the DEXA/VO2max package you will have your DEXA scan performed first, followed by your VO2Max test. You can do the tests fasted or fed. To standardise future tests your pre test prep needs to be replicated.