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What is VO2 Max Teting?

What is VO2 Max Testing? 

A VO2 max test determines your body’s maximum ability to take up, transport and utilise oxygen. A VO2 max score is the measurement of Cardiorespiratory fitness which directly relates to functional capacity and human performance. Basically, it determines how much work/power output your body can complete aerobically; a higher value indicating that more work can be done. 


VO2 Max is a key performance indicator for endurance sports such as triathlons, cycling, running, swimming and rowing. In addition, your VO2 max is also a key predictor of health and longevity.

VO2 Max Test

Why should I test my VO2 Max?

A larger VO2 max directly correlates to better performance. Therefore, if you engage in endurance events that last longer than 2 minutes, your VO2 max is particularly important. 

The more energy we can create with oxygen, the less fatiguing lactic acid we create. Improving your VO2 max will enable you to work at a higher intensity for longer.

Your VO2 max test will help you:

  • LEARN your individualised heart rate/ventilatory thresholds and power/pace training zones 

  • MAXIMISE your training effectiveness (Learn to train your energy systems to improve VO2 max and performance)

  • IDENTIFY your physiological strengths and weaknesses (and how to turn your weaknesses into strengths)

How much does a VO2 and Lactate Test cost?

Price - VO2 Max and Lactte Test Cost




For runners, cyclists, triathletes or team sport athletes

  • VO2 Max is the maximum or optimum rate at which the heart, lungs, and muscles can effectively use oxygen during exercise, used as a way of measuring a person’s individual aerobic capacity. 

  • The more oxygen your body can take in and utilise, the more efficient you are going to be aerobically. 

  • Lactate testing optional* 

  • Training zones identified- understand what heart rate to train at during long slow distance runs, tempo runs, steady runs and speed sessions - maximise your training and performance! 

  • Detailed Report and Suggested training



For runners, cyclists, triathletes or team sport athletes


  • Determine your Onset of Blood Lactate Accumulation (OBLA) value.

  • This is the point at which the body can sustain a particular effort for 20-60 minutes

  • From this, your lactate training zone can be determined i.e. what heart rate you should train at, before lactate interferes with speed, performance and endurance 

  • Learn how to train to run at faster speeds, without raising your blood lactate above your initially calculated levels (i.e. increase your speed and endurance capacity)

  • Detailed report and suggested training 

Other Frequently Asked Questions about VO2 Max and Lactate Testing

FAQ - VO2 Testing

Whats involved with the V02max assessment?

Before your assessment, you will be sent all instructions including the testing protocol so that you can familiarise yourself with it. You will be required to wear a mask and heart rate monitor which is connected to a small machine. This measures the contents of your breath throughout the assessment. First, you will stand and breathe normally to calibrate the machine.  The assessment starts off relatively easily, and gets progressively harder every 3 minutes. Continue running as long as you can, when you can no longer continue, you can jump to the sides of the treadmill or press stop. 

If you have chosen to have your lactate threshold tested, every 3 minutes we will take a sample of blood through a pin prick in your finger. Usually we only need to prick your finger once or twice, as your increasing heart rate will keep the blood in the area and we are able to continue collecting the sample from the one spot. 

The running component is only about 10-20 minutes, but budget to be with us for 45-60 minutes. 

Whats does my V02max tell me?

Knowing your training zones is important for endurance performance, training, energy efficiency in training and competition, fat burning and to make sure you are getting the most out of your training. Relying on the training zones on your watch is okay, but these are determined only by your heart rate. Everyone is different, so understanding your unique aerobic capacity and training zones is the best way to determine and implement the most specific and efficient training program for you. The V02max assessment will also indicate what fuel you are predominantly using (i.e. fats or carbs) and whether this is efficient for the type of training or racing you are doing. 

What is Blood Lactate Testing and why would I want it?

Lactate is the byproduct of glucose utilisation by muscle cells. Lactate is commonly associated with burning muscles, and reduced performance. Before your muscles reach this stage, oxygen is utilised to turn oxygen into glucose for energy.


If you choose to have your lactate content assessed, you will find out the maximum heart rate or maximal effort/ intensity that you can maintain for an extended period of time without lactate leaving your muscles and "overflowing" into your bloodstream, causing a decrease in muscle contraction capacity, which causes that 'heavy legs', and possibly nauseous feeling you have mostly likely felt during high intensity training. Knowing your lactate threshold can identify what training you need to do to increase your speed and endurance before lactate affects performance. 

Lactate testing is probably the best way to assess muscle performance, especially in endurance athletes. It is also an excellent parameter to prescribe individual exercise training zones for athletes. Among those training zones “lactate threshold” is that special training zone we all want to train and improve.  Training in Zone 2 improves lactate clearance capacity by increasing the number of mitochondria (energy producers in the muscle) which can 'turn' lactate into energy.  The only way to directly measure lactate threshold is by doing blood lactate testing.

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