VO2 MAX TESTING
Improve Performance + Develop Training Zones + Determine Physiological Baselines + Monitor Training Adaptation
Understanding VO2Max and How Your Body Utilises Oxygen for Performance
"What is VO2 Max?"
VO2Max or Maximal Oxygen uptake describes the highest volume of oxygen your body can consume and utilise during high-level exercise, providing a key indicator cardiorespiratory fitness and performance.
"Why VO2 Max Testing?"
Physical capacity of an athlete is an important element of success and performance in sports achievement. Maximal oxygen uptake (VO2max) is the best predictor of aerobic capacity and the best indicator of an athlete’s physical capacity.
Testing can provide valuable information to coaches and athletes, developing more specific training programs aimed at improving performance.
Understanding your physiology allows for more accurate implementation of training levels, competition peak and recovery time.
Everyone is unique in their own training thresholds, that can change over time. Changes can be a result of various reasons including injury, illness and exercise history. Testing at various times throughout the year you’ll be able to monitor your physiological and training thresholds, making it easier to adapt your training to your specific needs.
What do you get from VO2Max Testing?
- VO2 Max
- Speed / Power at VO2 Max
- Lactate Threshold
- Respiratory Exchange Ratio (RER)
- Individualised heart rate training zones
- FAT vs CARB fuel utilisation
- Maximum Heart Rate
- Recovery Data
What to expect on the day?
"How do I prepare for my test?"
- Sleep - Aim for 7-9 hours of sleep the night before your test. Proper rest helps ensure you're not fatigued going into the test.
- Nutrition - Eat a balanced meal 2-3 hours before the test.
- Hydration - Aim to drink water consistently throughout the day, but be mindful of not drinking too much. Avoid over-hydrating just before the test. This can lead to discomfort during the test and might impact your breathing.
- Cardiovascular Exercise - On the day of the VO2max test, avoid any strenuous physical activity 6-12 hours before the test. This allows your muscles and cardiovascular system to be fresh and ready to perform at their best.
- No heavy lifting or high-intensity cardio - Activities like lifting heavy weights, long runs, or intense interval training can deplete your muscles' energy stores and leave you fatigued, which could negatively impact your performance during the VO2max test.
- Avoid Stimulants - Avoid caffeine or other stimulants such as pre-workout leading up to the test, as they can affect your heart rate and breathing.
"After my test?"
- Cool Down - mobility and active recovery.
- Rehydrate - Along with water, consider drinking a beverage that contains electrolytes (such as sports drinks or coconut water) to restore the sodium, potassium, and other minerals lost during the test.
- Refuel - Consume a balanced meal within 1-2 hours of completing the test.
- Rest & Recovery - Give your body some time to rest and recover after the test. VO2max tests can be exhausting, so aim for some downtime after the test.
- Avoid High-Intensity exercise immediately after the test - Light activity is great, however refrain from doing anything strenuous for 24-48 hours to allow your body to recover properly.
THRESHOLD TESTING WE OFFER
BYO Your Own Bike for VO2max Testing with Wahoo Kickr
Get the most personalized and accurate VO2max testing experience by bringing your own bike! Using the Wahoo Kickr smart trainer, you can perform a VO2max test with the bike you ride every day, ensuring a seamless transition from testing to training. The Wahoo Kickr provides a realistic and responsive indoor cycling experience, accurately simulating outdoor conditions, so you can get precise results without the need to adjust to an unfamiliar bike setup. Whether you’re looking to track your performance, optimize your training, or assess your fitness level, bringing your own bike to the test ensures you’re performing at your peak with equipment you're comfortable with. Ready to see how you measure up? Strap in, pedal hard, and find out your true VO2max with the Wahoo Kickr!
VO2 Max + Anaerobic Threshold
- VO2 Max testing provides a scope of data that can be of benefit to cyclists, runners, triathletes or anyone looking at identifying baseline measurements.
- This VO2 Max test includes absolute and relative VO2Max, absolute and relative maximal aerobic power, maximal heart rate and calculated anaerobic threshold.
- This data can be used to establish training zones, designing training intervals and monitoring and evaluating specific training interventions.
VO2Max + Blood Lactate Thresholds
- Lactate transition thresholds allow for training prescription based on blood lactate data.
- During this test ventilatory data is collected, while collecting blood lactate data.
- Data allows measurement of workload intensity before blood lactate accumulates in the blood, faster than it can be removed.
Submaximal Testing
- Submaximal testing is used to predict maximal aerobic capacity. These tests are ideal for those identified with cardiovascular risk factors and other chronic diseases or disabilities.
- A determination of VO2Max based on protocol’s that are not to maximal capacity.