Vo2 Max

What is Vo2 Max Testing?

VO₂ Max testing is considered the gold standard for assessing aerobic capacity. It measures the maximum amount of oxygen your body can use during exercise. This provides a key indicator of your cardiovascular health, endurance, and overall fitness. Whether you’re training for an event, improving general fitness, or focusing on long-term health, VO₂ Max testing gives us a clear benchmark to design your program effectively.

Why it matters

Measure Your True Cardiovascular Fitness / Your strongest marker of long-term health & longevity

• Provides a precise measure of heart and lung efficiency
• A top predictor of longevity — stronger than blood pressure, cholesterol, or weight.
• Improves function — better energy for daily movement and activity.
• Reduces chronic disease risk — including heart disease and diabetes.
• Shows your true fitness data — and how to improve it.
• Tracks your improvements over time
• Identifies training zones specific to you

Testing – What’s involved?

The test is simple and non-invasive. To prepare, be well-rested and adequately fueled, and avoid the following for 24 hours prior:

• Strenuous exercise
• Alcohol and smoking
• Caffeine

Fast for 3-4 hours before the test, wear comfortable workout clothes, and bring proper footwear.

The test will involve gradually increasing exercise intensity, starting with a warm-up and lasting 15-30 minutes in total, allowing us to measure your maximum oxygen consumption.

What comes next?

At the completion of your test, we will generate your detailed report of YOUR results.

This information allows for the development of a more comprehensive training plan, tailored specifically to you.

We recommend a re-assessment after 6 months to track your performance and adjust your plan accordingly.

RMR Testing

What is RMR testing?

Your Resting Metabolic Rate (RMR) is the number of calories your body burns at rest to maintain basic functions like breathing and circulation. Instead of relying on online calculators or generic formulas, RMR testing gives you personalised data about your metabolism.

Why it matters

• Provides accurate calorie baseline information
• Supports weight management goals
• Assists with performance nutrition strategies
• Removes guesswork from dietary planning

When combined with your exercise program, RMR testing helps create a more complete picture of your health.

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Testing – What’s involved?

The test is simple and non-invasive. To prepare, be well-rested and adequately fueled, and avoid the following for 24 hours prior:

• Strenuous exercise
• Alcohol and smoking
• Caffeine

Fast (Water allowed) for 4-12 hours before the test, wear comfortable workout clothes, and bring proper footwear.

What comes next?

After your test, we will generate your detailed report of YOUR results that you can send to your GP or dietitian.

This information allows for the development of a more comprehensive nutrition and training plan, tailored specifically to you.

Who Should Do RMR Testing?

Individuals aiming to lose weight or experiencing a weight loss plateau

• Athletes seeking to optimise their nutrition for fueling and recovery
• People recovering from an injury or surgery
• Women over 35, particularly those experiencing hormonal changes
• Individuals who have been dieting for years or doing high-intensity interval training (HIIT) without seeing results
• Clients facing burnout, low energy, or muscle loss despite rigorous training

Myzone

What is Myzone?

Myzone is a wearable heart rate monitoring system designed to track how hard your body is working during exercise. Instead of just measuring steps or calories, it focuses on effort, giving you a far more accurate and personalised view of your training intensity across any activity—from strength sessions to cardio and group classes.

Why it matters

• Ensures you’re training at the right intensity for your specific goals, whether that’s fat loss, endurance, or performance
• Helps prevent undertraining (not working hard enough) and overtraining (pushing too hard too often)
• Builds accountability by turning effort into measurable, trackable data
• Encourages consistency through goal setting, challenges, and progress tracking
• Supports heart health by keeping you aware of how your body responds to exercise
• Provides a more accurate measure of calorie burn and effort compared to generic fitness trackers

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Testing – What’s involved?

How it works:

• A chest or arm strap continuously monitors your heart rate with high accuracy
• Your effort is translated into Myzone Effort Points (MEPs), which are earned based on intensity, not just duration
• Five colour-coded heart rate zones (from light to maximal effort) guide how hard you should be working in real time
• Data syncs instantly to the Myzone App, allowing you to view live feedback during sessions and detailed summaries afterwards
• Your training load, recovery, and consistency can be tracked over days, weeks, and months

Who is it for?

• Beginners who want clear guidance on how hard to train
• People aiming to lose weight or improve overall fitness
• Athletes looking to optimise performance and recovery
• Group training members who enjoy motivation, accountability, and friendly competition
• Anyone who prefers a data-driven approach to exercise and long-term progress

When combined with your training program, Myzone helps remove guesswork, improve consistency, and ensure every session is as effective as possible.

Why it matters

• Identifies strength and power capabilities
• Detects imbalances between limbs
• Helps reduce injury risk through early detection
• Tracks progress over time with objective data
• Supports more effective, individualised training programs

When combined with your exercise program, VALD Plates testing gives a deeper understanding of your performance and movement, helping guide smarter training and rehabilitation decisions.

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