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Performance testing allows you to find that extra degree

Performance Center

Anaerobic Threshold

VO2 Peak

Max Heart Rate

212˚ In Motion presents Performance Testing

Training Efficiency

Fatigue

Recovery

 

Anaerobic (Ventilatory or Lactate) Threshold:

 

Running or cycling

 Lactate threshold is the “sweet spot” of exercise training. Training at or above this

threshold improves power and endurance. 212º in Motion uses lactate threshold to

 determine training zones and create workout plans based on these zones.

 

 

 

 

This test is typically done on a treadmill to find running max heart rate, but can also be

performed on the Wahoo Kickr® to measure maximal power output on the bike.

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» YOUR LACTATE THRESHOLD TEST INCLUDES

 

             A graph of your Heart Rate and

             Lactate Response to increasing

             intensity

 

            Objective threshold and / or Max

            values

 

            Comparisons to previous test at 212

 

            Lactate base training zones

                      Running Pace / Cycling Power

                      Heart Rate

                      Rating of Perceived exertion

 

             1 Hour Coaching Consultation

 

VO2 Peak

 

VO2max…The greatest amount of oxygen you can use at the highest intensity of exercise you can tolerate. This value is considered the standard measure of aerobic fitness. If you have ever wondered how fit you are or how you compare to the elites, VO2max testing will give you that answer. You challenge yourself on the treadmill or bicycle to work as hard as you are possibly able. We monitor your heart rate, how much oxygen you use and how much carbon dioxide you produce as you reach your maximal limit of exercise intensity. The suffering is short but worth it.

 

The way it works: After we measure your resting heart rate and oxygen use, you walk,

run or ride for as long as you possibly can. The intensity of the exercise increases

incrementally throughout the test and we encourage you to push hard throughout the test.

An easy cool-down follows immediately after you have enjoyed all the maximal effort fun

of this test.

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 » YOUR VO2 TEST INCLUDES:

 

-  A graph of your oxygen consumption and heart rate

         response to increasing exercise intensity

 

-  Your VO2max (L/min and mL/kg/min) and HRmax values

 

-  Anaerobic Threshold as percentage of VO2max and HRmax

 

-  Training zones based on

       o heart rate,

       o running speed or cycling power,

       o perceived exertion

 

- Comparison to previous tests at 212

 

- 1 Hour coaching consultation

 

Maximal Heart Rate (HRmax, HRpeak):

 

Walking, running or cycling

 This test is conducted similar to the maximal oxygen consumption test,

only without gas analysis.

 

A measure of the highest heart rate obtained during exercise. This value

is associated with the maximal workload to determine peak exercise

intensity and to calculate sub-maximal exercise intensities.

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» YOUR MAX HEART RATE TEST INCLUDES:

 

-  Your maximal heart rate

 

-  A graph of your heart rate response to increasing

       exercise intensity

 

-  Anaerobic threshold based on heart rate and

       perceived exertion

 

-  Training zones based on

       o heart rate,

       o running speed or cycling power,

       o perceived exertion

 

• Comparison to previous tests at 212

 

• 1 hour coaching consultation

Performance Center

Metabolic Efficiency

Skinfolds

Performance

Adaptation

Adaptation

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Submaximal Economy:

 

How many calories do you need during a workout or a race? Is your nutrition plan hit-or-miss? Stop guessing and let science help you. Success in training and competition is dependent on proper fueling. Knowing how many calories you burn at different intensities of exercise can help you create an optimal nutrition plan. Running or cycling economy testing allows us to calculate the number of calories and the percentage of fat and carbohydrate you use at sub-maximal exercise workloads.

Resting Metabolic Rate:

 

Athletes focus on the amount of calories they need to fuel training or competition. If you’re trying to lose weight, the focus is on the amount of calories you need to limit to induce the negative caloric balance necessary to drop pounds. What is the least amount of calories you need to keep yourself alive? 212º in Motion offers this test to help plan daily nutrition to ensure adequate caloric intake to provide the necessary energy for exercise but also to ensure optimal recovery and to maintain health. 

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» YOUR SUB MAX TEST INCLUDES

 

 

             A report of the approximate number of calories you expend per minute and per hour during sub-maximal exercise

 

             An estimation of the percent of fat and carbohydrate you burn per minute and per hour during sub-maximal exercise

  » AN RMR TEST PROVIDES:

 

            A report with the approximate number of calories you expend per minute and per day, at complete rest

 

            An estimation of the percent of fat and carbohydrate you burn per minute and per day, at complete rest

Skinfolds

 

 Skinfolds are one method for estimating body composition. This test involves measuring several anatomical sites with a skinfold caliper, which are then used to calculate percent body fat and lean mass. Skinfolds are a non-invasive tool useful for tracking changes in body composition (weight loss or gain).

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 » SPECIFIC RESULTS INCLUDE:

 

-  A chart of your skinfold measurements

 

-  Your calculated percent body fat and lean mass

 

-  A comparison to national averages for your age and

      gender

 

-  If desired, an estimation of gain/loss to reach your

      target body composition

Powering 212˚