Run and Bike Testing
We offer a range of run and bike fitness testing options to help you reach your potential.
VO2 Max Testing:
VO2 max, or maximal oxygen consumption, refers to the maximum amount of oxygen that an individual can utilize during intense or maximal exercise.
The test starts at low intensity, usually at 60 watts on the bike or 4km/h for running and builds 20w or 1km/h every minute until voluntarily fatigue.
During the test you will be breathing through a mask which analyses the amount of oxygen (VO2) you are consuming, the amount of carbon dioxide (CO2) you are producing as well as the rate of your breathing. Using the data being collected we can accurately determine a number of key physiplogical markers that can help you be improved.
The key markers we are looking for include:
Aerobic Threshold (AeT) – the point in which we see your rate of breathing (ventilation) begin to increase (usually very close to the intensity you will race long endurance events such as ironman at.
Anaerobic Threshold (AT) – the point in which you have exceeded maximum lactate steady state (MLSS) and where fatigue will occur exponentially. This is often referred to as Lactate Threshold and is regarded as single best predictor of aerobic (i.e., endurance) exercise performance.
VO2 Max - This measurement is generally considered the best indicator of aerobic fitness and aerobic endurance. The more oxygen a person can use during high level exercise, the more energy a person can produce.
This test can also be used as evidence for anyone who needs to provide evidence of fitness for their work across a range of industries.
Running Economy Testing:
This is the V02 required to run at sub-maximal velocities. Running economy tends to be better in elite runners (i.e. the V02 they require to run at a given speed is lower) and it is associated with improved performance.
For running economy testing, you will run at sub-maximal intensities below and slightly, at and above your target race pace for between 3 - 5 minutes steps while running with a mask that records your oxygen consumption during each stage and allows us to identify how economical you are for each pace and identify how you can improve your training to become more efficient at faster velocities to improve race performances. This can be extremely beneficial for identifying the correct pace to be targeting for longer endurance events such as Ironman or endurance running.
Carbohydrate Utilisation - Respiratory Exchange Ratio (RER)
How much fuel should you take on during an endurance event? It ultimately depends on; how long your event is, the intensity at which you are racing and most important how much carbohydrates you are metabolising to sustain a given pace.
We can identify exactly how much fat and carbohydrates you are burning at a range of intensities.
Respiratory Exchange Ratio (RER) is calculated as the ratio of the volume of carbon dioxide (CO2) produced to the volume of oxygen (O2) used, or VCO2/VO2.
The RER value, which typically ranges between 0.7 and 1.0, is an indicator of metabolic fuel or substrate being used.
A ratio of 0.7 is indicative of mixed fat use, whereas a ratio of 1.0 indicates the exclusive use of carbohydrates.
Understanding how much carbohydrates (in grams/hour) you are burning can remove the guess work of fueling for your training and racing and allow you to plan an effective nutrition strategy and ensure your target intensity is achievable from a nutritional standpoint.