Metabolic TESTING
(Vo2 MAX)

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Metabolic Testing gives you a 360-degree view of your metabolic, heart, and lung function. You will discover how fast or slow your metabolism is, your heart and lungs fitness, how effective you are in burning fat, exactly how many calories you need to eat for your goals, and what the ideal workout looks like for you.

Metabolic Testing also gives you an accurate VO2 Max result and Heart Rate Zone profile. This allows you to train more efficiently, target your weaknesses and accurately track your progress. 

There are two kinds of tests we perform:

  • Resting Metabolic Rate (RMR) Test 

  • Fitness Test

Previously, Metabolic Testing was only available to elite and professional athletes. Now, thanks to developments in testing technology, we can now offer this service for a fraction of the cost. Through retesting, you can accurately track your progress and enhance your performance. 

What is A Metabolic TEST?

A metabolic test uses your breath to measuring the oxygen and carbon dioxide being produced. It is then possible to analyse this accurate data to gain information about your metabolic health, lung and heart function and overall fitness. 

Metabolic testing measures: 

  • Heart rate

  • Volume of oxygen consumed per minute (VO2)

  • Volume of carbon dioxide expired per minute (VCO2)

  • Breathing frequency

  • Tidal volume - the amount of air your breathe per breath

  • Calories burned - broken down into carbs burned and fat burned

Why is metabolic Testing useful?


Metabolic testing (sometimes known as VO2 max testing) can be used in a variety of different ways to aid performance, address weakness and improve health. 

Improve Performance

If you are training for an event, metabolic testing can help you identify areas of weakness which can then be targeted in training to improve your overall performance. Accurate heart rate zones will improve your training efficiency and you will be able to track your progress, making adjustments as you go along. 

Weight Loss and Metabolic Health

Metabolic testing provides an accurate picture of your metabolic health, this includes the speed of your metabolism, calorie burn and an understanding of the fuel sources your body relies on. By understanding your metabolic health, you can then target, boost or improve your weight loss/gain potential. 

What information Do you get from your Test?


Following your Resting Metabolic Rate (RMR) Test, you will receive a comprehensive report that provides detailed information on:

  • The fuel sources your body uses during daily activities

  • Your metabolic health

  • Your nutrition requirements based on your metabolic rate and fitness goal.

  • Accurate information on the calories your body burns during rest. If you also complete a Fitness test, you can get accurate information on the calories your body burns during different levels of exercise intensity.


Following your Fitness test, you will receive a comprehensive test report that provides detailed information on the following:

  • Metabolic Efficiency

  • Aerobic Health

  • Respiratory Fitness

  • Cardiovascular Fitness

  • Breathing and Mobility

  • Breathing and Cognition

  • Fat Burning Efficiency

  • Mechanical Efficiency

  • Accurate Heart Rate Training Zones

  • VO2 Max

  • Anaerobic Threshold

  • Ventilatory Threshold

  • Fat-Max

  • Workout Recommendations



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What can you expect During your metabolic test?


There are two kinds of tests we will conduct. A Resting Metabolic Rate (RMR) Test and a Fitness Test. You will complete the RMR test first, followed by the fitness test.


During both tests, you are required to wear a face mask which needs to be securely fitted to your face. This can feel a little uncomfortable/restrictive and there will be pressure on your nose and around your mouth. There is no alternative to using the face mask but you can spend time getting used to the feeling before you begin exercising. You will not be able to talk during either test but your tester will be present and monitor you throughout.


You also need to wear a chest heart rate monitor for the duration of both tests. This is a small device that sits in the middle of your chest and is secured with an elastic strap. It is not restrictive and you can't really feel you are wearing it.


During the Fitness Test, you are required to wear the testing unit on your back. This is about the size and weight of a can of Cola and is attached via shoulder straps and sits in the middle of your back like a rucksack. There are wires and tubes going from the testing unit to your face mask. During the RMR test, the unit will be placed beside you.

The RMR test

You will lay in on your back, legs uncrossed, remaining absolutely still and free from any outside disturbances or distractions for at least ten minutes. You are required to breathe ‘normally’ (rather than deep, relaxed breaths).

The Fitness Test

The Fitness Test is tough. You need to work to your maximum effort which means pushing yourself to your limit whilst wearing a restrictive face mask. 

You’ll be using exercise equipment for the Fitness Test. This will be selected depending on your preferred sport. Runners will be tested on a treadmill, cyclists on a turbo trainer and your own bike. If you are not a runner or cyclist you will be tested on a step or other exercise equipment.

The Fitness Test consists of a 3 minute warm up, a 9-12 minute incremental test where the intensity increases every 1 minute until reaching your maximum effort followed by a 2 minute inactive recovery (no movement).

In order to collect complete data and therefore ensure a thorough analysis of your performance at all intensity levels, it is vital to push yourself as hard as you safely can during the test. However, you do NOT have to finish a 1 minute step once you start it.


We recommend practicing this kind of test before so you get used to the effort required to reach your maximum. You should practice exercising at a maximum effort that you can sustain for 2 mins.

How often do I need a test or retest?

To track your progress effectively, it is recommended that you retest 6-8 weeks after your first test. There will be huge changes at first if you are implementing a new training programme. 

If you are training for different events i.e. running and cycling/ triathlon, you will need to retest for both cycling and running each time.

After that, you do not need to test as often. Your third test should be 3 months after your second, then testing should be done every 6 months.

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