Skip hard metcons for 24 hours, arrive hydrated, light meal 3 hours prior; re-test every 8–12 weeks to track engine gains and refresh zones before the Open/quals.

A simple report with VO₂max, thresholds (VT1/VT2), Zone-2 & FatMax, and WOD pacing caps plus we’ll load zones to Garmin/Apple and give rower/Assault Bike targets.

We use your zones to place short, targeted engine work (or Zone-2) so it supports strength, not sabotages it by improving work capacity and session density.

Yes, VO₂-guided training boosts aerobic clearance so you come back quicker for repeat sets, machines, and barbell cycling.

Your ventilatory thresholds give precise HR/power caps so you can pace AMRAPs/EMOMs and longer pieces without early blow-ups or HR drift.

It’s snug but breathable; most athletes forget it after a minute, its job is just to measure your inhaled/exhaled air in real time.

We typically test on a calibrated bike or treadmill for accuracy, then convert your zones to rower/Assault Bike targets; some labs can test on a rower with the mask.

Yes, your aerobic “engine” drives repeatability, pacing, and recovery between rounds, which directly improves metcons, EMOMs, and qualifiers.