The most common method of testing VO2 max is through a max ramp test. For cycling tests, you'll start at 50-60 watts, while running tests commence at 4-8 km/h. From there, the intensity increases incrementally each minute until you reach volitional fatigue. This form of testing typically lasts between 12-18 minutes, allowing us to gather accurate data on your physiological responses.

Alternatively, the test can be conducted with longer steps of 3 or 4 minutes. This approach offers flexibility while maintaining the effectiveness of the assessment. Our experienced team will determine the most suitable protocol based on your individual needs and preferences.

During the test, you'll wear a specialised mask that connects to a sophisticated device measuring your oxygen consumption (O2) and carbon dioxide consumption (CO2). This enables us to precisely analyse the changing percentages of these gases, providing detailed information about your aerobic and anaerobic thresholds. By understanding your body's responses to exercise, we can tailor your training program to optimize your performance potential.

The insights gathered from VO2 max testing are invaluable in guiding your training and helping you make informed decisions. By comprehending your body's capabilities, strengths, and limitations, we can customize your training program to align with your specific goals and requirements. This personalized approach ensures that every minute of your training time is utilized effectively, enabling you to reach new levels of success.

The aerobic threshold is a crucial concept in endurance training and performance optimization. It represents the exercise intensity at which your body predominantly relies on aerobic energy systems to produce the required energy for sustained physical activity. Understanding the aerobic threshold is essential for endurance athletes looking to enhance their performance and endurance capacity.

At lower exercise intensities, the body primarily utilises aerobic metabolism, where oxygen is readily available to break down carbohydrates and fats to produce energy. This process is highly efficient and sustainable over longer durations, making it essential for endurance activities such as long-distance running, cycling, or swimming.

The aerobic threshold is typically expressed as a percentage of your VO2 max, which is the maximum amount of oxygen your body can consume during exercise. It is commonly identified as the point where there is a significant increase in the production of lactate in the blood, known as the lactate threshold or ventilatory threshold 1 (VT1). This increase in lactate indicates a transition towards a greater reliance on anaerobic metabolism.

The anaerobic threshold is a key concept in endurance training and performance enhancement. It represents the exercise intensity at which your body increasingly relies on anaerobic metabolism to produce energy due to a limited supply of oxygen. Understanding the anaerobic threshold is crucial for athletes aiming to improve their performance and endurance capacity.

During exercise, as the intensity increases, the body's reliance on aerobic metabolism becomes limited by the rate at which oxygen can be supplied to the working muscles. At a certain point, known as the anaerobic threshold or ventilatory threshold 2 (VT2), the production of lactate in the blood exceeds the rate at which it can be cleared. This results in a buildup of lactate and a shift towards anaerobic energy production.

The anaerobic threshold is typically expressed as a percentage of your VO2 max, which is the maximum amount of oxygen your body can consume during exercise. Training at or slightly above the anaerobic threshold helps athletes improve their ability to tolerate and buffer lactate, leading to enhanced endurance performance. By training in this zone, athletes can push their limits and extend their time to exhaustion at higher intensities.