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Test - Train - Progress

Find your limitations or your potential by engaging in regular testing. As the saying goes, "you can't manage, what you can't measure". With this information, our exercise physiologists, exercise scientists, strength & conditioning coaches and referral network are able to produce and progress individualised programs appropriate to your goals!


V02 max Assessment

60 mins⎜$250 (Incl GST)

Subsequent assessment ⎜$220 (Incl GST)

V02max + Lactate threshold⎜$330 (incl GST)
Subsequent assessment ⎜$280 (Incl GST)

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


Blood Lactate Assessment​

45 mins⎜$250 (Incl GST)

Subsequent assessment ⎜$220 (Incl GST)



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 

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Your running mechanics assessment will include: 

  • Movement screen

  • Mobility analysis

Video analysis:

  • Stride length characteristics

  • Overstriding behaviour

  • Heel striking

  • Cadence faults

  • Over/under rotation through the trunk

  • Tilting pelvis characteristics

  • Over pronation

Your running mechanics report will include:​

  • Technique recommendations

  • Strength & mobility recommendations


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.

V02max assessment requirements

  • Medical clearance is required for males >45years and females >55 years

  • If you tick 'yes' to any of the cardiovascular disease risk factors on our pre-exercise questionnaire, you will also be required to get clearance from your doctor

  • We ask that you rest from excessive exercise/training 24 hours before testing, and refrain from alcohol and caffeine 12 hours before testing.

Running Mechanics​

45 mins ⎜$150 (Incl GST)

Follow up 30mins | $50 (incl GST)

10% off Bespoke Running Strength Program

Find out how to improve running economy, and reduce injury

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