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How to prepare for your VO2max appointment

To optimize the accuracy of your fitness assessment, it's crucial to prepare adequately for your test day. Follow these guidelines to ensure you're ready:

  • Refrain from consuming calories within 3.5- 4 hours leading up to your test. Hydrate well by drinking plenty of fluids in the 24 hours preceding your assessment.

  • Abstain from smoking or consuming alcohol for at least 12 hours before your test. Additionally, avoid caffeine and other stimulants that may impact your heart rate for 3 hours prior to the assessment.

  • Take your regular medications as prescribed, following your usual routine before a training session or competition.

  • Avoid engaging in vigorous physical activity 24 hours before your test. On the day of your appointment, refrain from exercising before undergoing the assessment.

  • Prioritize sleep by ensuring you get a minimum of 7-9 hours of restful sleep the night before your test.

  • Dress comfortably in activity-specific attire, such as cycling or running shorts, dry-fit tops, and appropriate footwear. Bringing your own water bottle is encouraged for hydration during the assessment.

  • If you're experiencing symptoms of an upper respiratory infection or any other health concerns, it's advisable to reschedule your appointment to ensure accurate results and prevent potential health risks.

  • Before undergoing a VO2max test, it's recommended to seek medical clearance from a physician to ensure your safety and suitability for the assessment.


By adhering to these instructions, you'll be well-prepared for your fitness assessment, setting the stage for accurate and insightful results.

If you have any questions or comments, please contact us here.

Resting Metabolic Rate Test Instructions

Resting Metabolic Rate (RMR) testing is a valuable tool for assessing energy expenditure during a relaxed resting state. Here are the critical preparation guidelines to ensure accurate results:

  • Fasting: Avoid caffeine, alcohol, and tobacco products for 8 hours prior to testing. Avoid food and calories 5-6 hours before testing.  Fasting helps establish a stable baseline for metabolic measurements.

  • Inactivity: Participants should be as inactive as possible before arriving at the laboratory. Light daily living activities (such as dressing or driving) are acceptable. There is a 10-minute rest period before testing to allow the effect of daily living activity to dissipate.

  • Avoid Exercise: Refrain from formal exercise and vigorous activity for at least 12 hours before the test. Exercise can significantly impact metabolic rate, so it’s essential to minimize physical exertion beforehand.


Due to these preparation guidelines, RMR testing is ideally scheduled in the morning. Remember that adhering to these instructions is crucial for accurate results. If the guidelines are not followed, the test’s accuracy may be compromised.

If you have any questions or comments, please contact us here.

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