Every 8–12 weeks or at the start of a new block to track progress and retune your zones as fitness improves.

It identifies your Zone 2 and the intensity where you burn the most fat (FatMax), helping plan long runs and race fueling.

Yes, it’s supervised and step-by-step; you stop when you reach your max sustainable effort.

Yes - by setting exact training paces and showing whether to focus on raising VO₂max or pushing threshold, it directly supports PRs from 5K to marathon.

Your VO₂max, ventilatory thresholds (VT1/VT2), precise HR/pace zones for easy, tempo, and intervals, lung capacity and utilisation, fat burning efficiency, recovery capacity and health vs biological age. An example of this is shown at the bottom of the web page.

Skip hard sessions the day before, arrive hydrated, have a light meal 3 hours before your test and avoid caffeine 3 hours prior to testing and warm up as directed.

Your usual run kit and shoes, a water bottle, and (if you use one) your watch/HR strap so we can load your zones (we can provide you with a HR strap for the test).

It’s done on a treadmill for control and accuracy; we translate results to your outdoor paces.  We have a Cosmed treadmill that mimics outside running surface conditions.