VO2 max testing measures the maximum amount of oxygen your body can use during intense exercise. It’s the gold standard for assessing cardiovascular fitness and aerobic capacity.
But this is about much more than just a single number.
Our comprehensive metabolic test reveals a wealth of information including:Your exact aerobic and anaerobic thresholds
Personalised heart rate training zones
How your body burns fat v carbs at different intensities
Your optimum fat burning zone (FatMax)
Precise race day fueling recommendation
VO2 tests are available across a variety of intensities and durations, depending on your specific goals.
The VO2 submax test measures how efficiently your body uses oxygen during exercise at submaximal effort levels – meaning you won’t be pushed to your maximum capacity. The VO2 submax test stops at a lower intensity, making it a safer and more comfortable option for many individuals.
This test is ideal if you want to assess your aerobic fitness without the strain of maximal exertion. It’s especially suitable for beginners, older adults or those with health concerns who may find maximal tests too demanding. Despite being less intense, the VO2 submax test provides valuable insights into your cardiovascular health and endurance capacity.
The VO2 long test is designed to measure your oxygen consumption over an extended period of exercise. Unlike short, maximal tests, this test focuses on your body’s ability to sustain aerobic activity for longer durations, providing insights into endurance and aerobic efficiency.
If you are an endurance athlete or training for long distance events, the VO2 long test can help you understand how your body performs during prolonged exercise. It reveals how efficiently your muscles use oxygen over time and can identify endurance limitations or fatigue effects.
This test is typically carried out as a follow up to a VO2 max or submax test.
The FatMax test identifies the exercise intensity at which your body burns the most fat. This is the point where fat oxidation is maximized, making it a powerful tool for weight management, metabolic health and endurance training.
Understanding your FatMax intensity allows you to optimise your workouts and nutrition to enhance fat burning.
Whether you’re an athlete looking to improve endurance or someone aiming to lose weight, this test provides personalised data to guide your training.
Runners, cyclists & triathletes who are seeking peak performance.
Break through training stagnation with precise data.
Know your numbers for events such as marathon, Ironman, Sportives and endurance cycling races.
Solve fueling and pacing issues once and for all.
Verify and optimise your wearable data so its personalised to your zones.
Give your coach precise physiological data they can use to deliver the optimum training plan for.
Your aerobic capacity benchmark and fitness level comparison.
The intensity where you can sustain effort for hours without fatigue.
Your lactate threshold - the edge of sustainable intensity over long durations.
Personalised heart rate zones for optimal training adaption.
Complete breakdown showing exactly where you burn fat v carbohydrates at each intensity.
Your optimised fat-burning intensity for base training.
Precise carbohydrate intake recommendations per hour.
Accurate energy expenditure data at each intensity level.
Stop wasting time in the wrong zones. Know exactly where to train for maximum adaption.
Understand your fuel utilisation and nail your race day nutrition strategy.
Identify limiters and optimise your training with data riven insights.
Retest every 8 to 12 weeks during your training and racing season to see measurable improvements in fitness.
Train your body to burn fat efficiently and spare glycogen for when it matters most.
Know your limits, pace perfectly and fuel precisely for peak performance.
Stop wasting time in the wrong training zones.
Get the data you need to train smarter and race faster.
VO₂ test will take approximately 60 to 90 minutes to complete and follow the following protocol.
Brief health screening, equipment fitting (mask/heart rate monitor), bike adjustment (if doing a cycling VO2 test), baseline measurements and understanding of your current approx anticipated maximum speed/effort so we can set the step up correctly.
Easy-paces warm-up to prepare your body for testing
Gradual intensity increase every 1-3 minutes until maximum effort is attained or you choose to stop the test.
Gentle recovery period to monitor your recover
Immediate data review and explanation of your results
A detailed report of your test will be delivered approx 1 week after the test day after we have analysed your data, confirmed its validity and set your zones accurately. This is followed by a 20 min further consultation to go through the detail, done remotely, highlighting the key points and answering any questions you have.
Your training zones are as unique as your fingerprint.
Generic formulaes and smartphone estimates can’t tell you what your body needs.
One comprehensive test. 60-minutes.
Data that transforms your training.
The VO₂ submax test stops when your anaerobic threshold (known as LT2) has been passed. This is typically somewhere in the region of 70% to 80% of VO2 max.
A VO₂ max test progresses to a maximum effort which stops when you signal you don't want to continue or your power/speed starts to fade with increased intensity.
A VO₂ long test spends an extended period of time at lower to moderate intensities to measure your fueling requirements over time in these zones. This is often used to mimic race conditions.
A FatMax test determines the optinum fat burning zones for workouts and this gives you heart rate ranges. the likely intensity for this will be a brisk walk, jog or easy running. You can progress from here to a VO2 submax or VO2 max test if you wish.
For bike tests you can use our stationary bike, bring your own bike to work with our turbo trainer or even bring your bike and turbo trainer to exactly replicate your own indoor training environment.
You can do it just once a season at the start of your training or approx every 8 to 12 weeks during the training and racing season if you want more frequent feedback and zone adjustments as you get fitter.
Athletes who want to to have precise training zones for endurance and hard interval training.
Anyone who wants to monitor their VO2 for cardio fitness and to maximise their long term health.
No, the tests are designed for all fitness levels and will be adapted depending on your abilities. You simply go to a maximum effort (if you wish) - whatever that is for you.
Smartwatches use algorithms based on heart rate and pace to estimate VO2 max. We actually measure your oxygen and carbon dioxide levels in real time providing lab grade accuracy.
You can call on 07467 700 100, WhatsApp me here or drop me an email to paul@insidemeasurements.com
Bespoke rates are available for corporate clients who want to get staff tested, gyms and sports clubs who wish to offer this service to members and for groups who wish to book together.
