Services
- Home
- Services
Our Services
VO2 Max
VO2 max is representative of your aerobic capacity. It is the maximum amount of oxygen your body can consume and use during exercise. Think of it as your engine size. Testing it can help identify limiting factors in performance that we can then improve upon using nutrition and training. By recognising your VO2 max, we can then determine your specific heart rate training zones to really dial in your training. See example on left side (Training Zones)
Important information on VO2?
- Appointments will last approximately 45 – 60 minutes.
- NO FOOD OR DRINK to be consumed 4 hours prior to testing (apart from water).
- NO STIMULANTS to be consumed within 4 hours of testing including tea, coffee and cigarettes.
- NO EXERCISE at all on the day of testing.
- For best results, preferably no exercise 24 hours prior to testing.
Training Zones
Fat Burning (35-49% V02max)
HR (bpm) 133-145
Load (watt) 120-185
Speed (kmh) 5-7
EE (kcal/hour) 710
Endurance (50-70% V02max)
HR (bpm) 146-166
Load (watt) 185-290
Speed (kmh) 7-11
EE (kcal/hour) 990
Threshold* (74-82% V02max)
HR (bpm) 167-145
Load (watt) 290-325
Speed (kmh) 11-12
V02max (83-100% V02max)
HR (bpm) 174-187
Load (watt) 330-40
Speed (kmh) 12-15
Resting Metabolic Rate (RMR)
Resting Metabolic Rate(RMR) is important to know as it amounts for the largest portion of our energy needs. Your RMR is the total amount of energy(calories) your body requires at rest, the minimum amount of energy your body needs to allow your organs to function.
Using the results from the test, it will allow us to properly structure a nutritional plan that suits your lifestyle and goals, completely eliminating the guesswork.
The testing process is very easy. It just requires you to sit or lie at a slight incline and breathe into the mast for 10-15 minutes. The machine will analyze your breath and determine the results based on that.
Important information on RMR
- Test lasts roughly 15 minutes.
- It is completely non invasive and easy to conduct
- NO FOOD OR DRINK to be consumed 4 hours prior to testing (apart from water)
- No exercise on the day of testing
Blood Lactate Testing
The lactate threshold is the point at which, during incremental exercise, lactate builds up in the bloodstream at a level that is higher than resting values. The lactate threshold is a good predictor of submaximal fitness (e.g. what exercise pace can be maintained over a prolonged period of time without fatigue). Athletes typically reach lactate threshold at a higher percentage of VO2 max.
Lactate threshold (LT) training is a popular method of improving endurance performance. Recreational and serious athletes may use their lactate threshold to determine how to train and what sort of a pace they can maintain during endurance sports.
This also helps develop proper fueling strategies to get the most out of your training and competition.
If you want to improve your performance from an endurance aspect, the lactate threshold test will be able to determine a base
Body Composition
Body composition testing can be crucial in the application of designing nutritional strategies for individuals. It allows us to measure and calculate fat mass and fat free mass on an individual, therefore leading to a more individualized nutrition plan, relative to your goal.
Primarily for the athletic population but can be of benefit to the majority of people, our method of analysing Body Composition is through skinfold measurements.
We follow the ISAK protocol which measures a total of 8 skinfold sites to ensure best practice and reliability.
We are also certified by ISAK(International Society for the Advancement of Kinanthropometry) who are considered to be the gold standard across the world in body composition testing.
Work with me online
Interested in working with me online on a 1-1 basis for your Nutrition and training coaching?
We offer a 1-1 online training package that covers absolutely everything from your training program which is designed specifically to suit your goals and lifestyle to your specific nutrition targets.
This very interactive and engaging package is suited to the complete beginner or the elite level athlete.
