1…RELAX.  It is important that you be able to reach a resting state during your test. You should avoid activities such as exercise or stressful situations that will prevent you from relaxing for at least two hours prior to your test. Digesting a large meal, as well as taking stimulants, such as caffeine, can raise your metabolic rate and should also be avoided 4 hours prior to your test.

2…SIT.  Once you arrive, you will be able to sit comfortably while being tested. Your coach will then place a nose clip on your nose, and you will be given a disposable mouthpiece to breathe through. This mouthpiece is connected to medical equipment by a hose that will measure the air you are breathing out. It is very important that you breathe only through the mouthpiece so this measurement will be correct. Both the mouthpiece and the tubing are sterile items that will be used only for you.

3…BREATHE.  Finally, you just sit back and breathe. The system will indicate when it has calculated your metabolic rate. The more relaxed and even your breathing, the quicker it will be able to determine your resting metabolic rate. The test takes approximately 12 minutes and will print out your results when completed.

IT IS JUST THAT EASY!!  In just 12 minutes, you can know precisely how many calories your body burns. Stop being compared to charts and averages, and wondering why diets aren’t working. The Resting Metabolic Rate test will take the guess work out of weight management and dieting and put YOU back in control!

BRING YOUR OWN MUSIC
Feel free to bring your own music to relax to.  You can bring an MP3player with headphones or just a CD.

Information We Need for the Test

Before you take the test, we will ask you the following questions:

1. Your Age
2. Your Current Weight
3. Your Goal Weight
4. Your Height

We will check your height and weight at our studio.  Please call 800-605-1791 if you have any further questions.

General Preparation:

1. Get plenty of rest the night before
2. No workout the day of (before) the test
3. No anaerobic (hard) workouts the day before the test – no high volume work
4. No OTC medications test day, specifically decongestants or anti-histamines
5. Eat normally with your last meal no sooner than 3 hours prior
6. Come well hydrated

Can I drink Coffee or Tea before the test?
Yes, but do not drink more than what you would normally. Unlike tests performed for research studies which require you to be free from any stimulants, our goal is to provide you with information that reflects your daily lifestyle. If you usually drink coffee or tea, the most usefully, practical results for training should reflect your daily habits.

What to Bring:

1. Water bottle(s) and sports drink or water
2. Nutritional Bar (something to eat just afterwards if necessary)
3. Cycling shoes
4. Cycling shorts (it is common to sweat profusely during the test so make sure you have a change of clothing for after the test)
5. Pedals (our bikes are equipped with SPD)
6. Feel Free to Bring your OWN MUSIC (CDs)

Information We Need for the Test

Before you take the test, we will ask you the following questions:

1. Your Age
2. Your Weight
3. Your Height
4. We will take your blood pressure
5. You will be asked to sign a Release Form

We will check your height, weight and blood pressure at our studio.  Please call 800-605-1791 if you have any further questions.

When is the best time to take a VO2 test?

I’ve been asked this question a lot over the last month. My answer: “Now”. Let’s consider for a moment why one would want to take a VO2 test and then consider when the results would be most beneficial. Here is what a VO2 test will provide:

VO2max

This is represented by the millimeters of oxygen per kilogram of body weight per minute (ml o2/kg/min) and the heart rate at which you arrived at your VO2max. This is helpful to you if you have a watch that accepts this VO2 number. Newer watches can calculate training zones based on your VO2max plus calculate the amount of calories you burn during a workout session. In addition, a trained coach can use your VO2max to determine your capacity for competition and certain training intensities.

Anaerobic Threshold (AT)

This is the point during an intense effort when your body begins to rely predominately on anaerobic energy. This is often considered the begining of an athletes red zone and usually occurs near 85% of perceived exertion. Not only is your AT critical for setting proper training zones, it’s relation to your VO2max and aerobic threshold can indicate your body’s strengths and weaknesses. This is key information for any coach since it can determine the entire focus of your training plan.

Aerobic Threshold (AeT)

This threshold indicates the point at which the body begins generating energy anaerobically (in combination with aerobic energy). Until the aerobic threshold, the body is operating on 100% aerobic energy. In addition, this is also considered the top-end of your recovery zone. Thus all recovery workouts should be done at or below your aerobic threshold. It is critical for anyone serious about training to know how to target recovery. This will keep your body well-rested, help avoid overtraining and allow better performance during high-intensity efforts.

Rate of Recovery

Your heart rate is monitored and recorded for 2 minutes immediately following your near-maximum effort to determine your body’s ability to recover. This will indicate your aerobic conditioning and ability to sustain repeated efforts at high intensity.

Caloric Expenditure

Knowing how many calories your body burns per hour at a given heart rate is key information to ensure you are properly fueled for training, competition and adequate recovery

VO2 Testing will NOT determine your Maximum Heart Rate

Determining your maximum heart rate requires a stress test administered by a cardiologist at a medical facility. Although VO2 testing is very strenuous, it only brings you to the point of your VO2max. This usually occurs at approximately 95% of your maximum heart rate. In reality, knowing your maximum heart rate will not help you when training. Your maximum heart rate does not indicate your physiological thresholds (VO2max, Anaerobic Threshold, Aerobic Threshold and Recovery Zone). Two individuals can have identical maximum hearts rates and very different thresholds.

When to Test?

We recommend you take a VO2 test twice per year. Once at the beginning of your training season to set your training zones and focus, and again when you are in peak condition. These two milestones will show how your fitness level progresses throughout a training year. Some athletes will endure VO2 testing 3-6 times per year for additional detail on how their training is progressing, particularly if their training plan is designed to increase their anaerobic threshold and/or VO2max.

Get Tested by a Certified Cycling Coach

Certified cycling coaches are educated and experienced in the effects of cycling on the body. They will be able to correctly monitor your body language, form and technique, particularly as the test becomes more intense. This is important since VO2 testing performed on a bike can produce sub-maximum results if not administered properly.

In Conclusion

In the hands of a capable coach, your VO2 test can provide you with (1) an accurate set of training zones, including a target zone for active recovery, (2) your overall approach to training for maximum performance and efficiency and (3) the ability to properly fuel your training and competition. Designing your training plan without this information is nothing short of guessing and potentially wasting valuable time.