TESTING — T-04
VO2 sub-max testing
A sub-max test of how well your body uses oxygen while you work.
- Best for
- Building an aerobic base with a real reference point
- Format
- Sub-max test at the studio
- Tool
- Heart-rate zones
WHAT IT IS
The work, in plain terms.
VO2 is a measure of how much oxygen your body can use during work. A sub-max test gets at that picture without asking you to go all out, which makes it a practical way to establish your aerobic baseline.
Your coach uses the result to shape conditioning: how hard, how often and how long. If you have been guessing your cardio, this replaces the guess with a reference point.
WHO IT IS FOR
- You want your conditioning to have a measurable starting point.
- You are training for an event and want to know where your aerobic engine is.
- You are tired of cardio that is either too easy or all-out.
WHAT TO EXPECT
Three steps, no mystery.
- 01
Call to book
Ask for a VO2 sub-max test and tell us what you are training for.
- 02
The test
The sub-max test is run at the studio. You will be told how to prepare when you book.
- 03
The readout
Your coach uses the result to set conditioning that matches your engine.
RELATED TOOL
Heart-rate zones
Five Karvonen zones from your age and resting heart rate, with the bpm range for each.
Open the full toolYour inputs
Estimated max heart rate
With a resting rate of 60 bpm, your working range runs from 124 to 187 bpm.
- Resting
- 60 bpm
- Heart-rate reserve
- 127 bpm
- Z1 · 50–60%Recovery124–136
- Z2 · 60–70%Aerobic base136–149
- Z3 · 70–80%Steady149–162
- Z4 · 80–90%Threshold162–174
- Z5 · 90–100%Max174–187
Estimates only — heart-rate zones are a training reference, not a medical test. Ask a coach before changing your conditioning.
QUESTIONS
The useful answers.
Is this a maximal test?
No. It is a sub-max test. Call if you want to understand exactly what the protocol involves before booking.
What do I get from it?
A read on your aerobic engine that your coach can use to set your conditioning, plus a reference point for later re-tests.
Do I need a doctor's clearance?
If you have a heart or lung condition, or your doctor has told you to avoid exercise testing, speak with them first. Call us with any questions.
BOOK THE TEST
Get your number.
A sub-max test of how well your body uses oxygen while you work.
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