If you’ve ever finished a run and seen your Garmin flash up with a new VO₂ Max estimate, you’ve probably wondered: how accurate is the Garmin VO₂ Max, really? 

VO₂ Max, or maximal oxygen uptake, is often described as the gold standard for cardiovascular fitness. It indicates the maximum amount of oxygen your lungs can inhale during maximal exercise and is strongly linked with endurance performance, longevity, and recovery capacity. 

Garmin watches use algorithms to estimate this value from your workouts — but how close is that number to the truth? In this article, we’ll unpack what VO₂ Max actually measures, how Garmin calculates VO₂ Max, and where the differences arise between real laboratory testing and fitness tracker estimation.

What is VO2 Max?

VO₂ Max stands for maximal oxygen consumption or the maximum volume of oxygen your body can utilise per minute, per kilogram of body weight (ml·kg⁻¹·min⁻¹). 

In simple terms, it’s a measure of how well your heart, lungs, and muscles work together to deliver and use oxygen during exercise. A higher VO₂ Max means your body can generate more energy aerobically, allowing you to sustain harder efforts for longer. 

Several factors influence your VO2 Max:  

• Heart function (stroke volume, cardiac output) 
• Lung capacity 
• Muscle mitochondrial density 
• Capillary network and oxygen delivery 
• Genetics and training status 

VO₂ Max is widely used in sports science and clinical settings to assess aerobic fitness, cardiovascular health, and endurance potential. 

How is VO2 Max measured?

In a laboratory setting, VO₂ Max is measured by direct gas analysis during an incremental exercise test, typically on a treadmill or bike ergometer. 

During the test: 

• You wear a metabolic mask connected to a machine that analyses every breath you take. 
• You exercise at a gradually increasing workload until you reach volitional exhaustion. 
• Throughout the test, the equipment measures oxygen consumption and carbon dioxide production in real time. 

The point where oxygen consumption plateaus despite increasing effort is your true VO₂ Max. 

A lab-based VO₂ Max is the only way to directly measure your VO₂ Max score. Everything else, including Garmin, Apple, Fitbit, and Polar estimates, uses prediction models. These models are based on correlating measurable inputs with lab-measured VO₂ Max data. 

Can my Garmin watch measure VO2 Max?

Not exactly — and this is the crucial point. 

Your Garmin cannot measure VO₂ Max because it doesn’t analyse your oxygen or carbon dioxide exchange. Instead, it estimates VO₂ Max using algorithms developed by Firstbeat Analytics (a company owned by Garmin). 

These algorithms are based on correlations between specific, easily-measured metrics (including heart rate, speed, power output, and training history) and the VO₂ Max values recorded in the lab tests of thousands of athletes. Using these data points, Garmin estimates where you might sit on the VO₂ Max scale. While the reading can be a useful trend indicator, it’s not a direct measurement of your physiology. 

So what is my Garmin tracking?

Garmin watches are highly sophisticated movement trackers. They can accurately record: 

• Steps and cadence 
• Heart rate  
• Speed, distance, elevation (via GPS and barometer) 
• Training load and recovery metrics 

However, they can’t see what’s happening inside your body. 

They infer aerobic capacity by observing the relationship between your pace and heart rate and assume that lower heart rates at faster speeds indicate better oxygen utilisation. 

That assumption is largely based on average, but it depends heavily on the data Garmin has been trained on, and how closely you match those test populations. 

For instance, if Garmin’s reference subjects were mostly young male endurance runners, but you’re a 45-year-old recreational triathlete, the algorithm may not represent you perfectly.

How accurate is the Garmin VO2 Max estimate? 

Here’s where we get to the heart of the question: how accurate is Garmin VO₂ Max? 

Research comparing Garmin (and other fitness-watch estimates) to laboratory measurements suggests that accuracy varies depending on conditions, activity type, and user characteristics. 

1. The correlation problem 

Garmin’s VO₂ Max algorithm is built on correlation models, meaning it assumes that certain patterns of heart rate and speed correspond to specific VO₂ Max levels. 

However, correlations depend on how similar your training environment and physiology are to the model’s dataset. 

If you run on hilly terrain, uneven surfaces, or in varying weather, your pace-to-heart rate relationship will change. Similarly, if you train mostly in zones affected by fatigue, dehydration, or stress, your readings can be skewed. 

In lab conditions, everything is controlled, including treadmill gradient, air temperature, calibration, and motivation. On the road, none of those factors is standardised. 

2. The variability of sensors 

Optical heart rate sensors (those flashing green lights on your wrist) are far less reliable during movement than chest straps. Motion artefact, skin tone, sweat, and tightness of fit can all affect readings. Even a small heart-rate error can shift VO₂ Max estimates by several points. 

3. The algorithm assumptions 

Garmin’s algorithm assumes that your maximal effort data is representative of your aerobic potential. But if you never hit true maximal effort in training (e.g., because you train below threshold), Garmin may underestimate your VO₂ Max. 

4. How close does the Garmin VO₂ Max estimate get? 

Independent studies comparing Garmin’s VO₂ Max estimates to laboratory tests show mixed results. In trained runners, using consistent outdoor runs, Garmin can come surprisingly close — often within approximately 5% of lab-measured values. In recreational users or in less controlled conditions, the gap widens to around 10–15%. Finally, for cyclists, accuracy tends to drop further still unless a power meter is used.  Garmin’s VO₂ Max is a reasonably good estimate for tracking trends, but not a replacement for a lab-based measurement. 

If your Garmin says 52 ml·kg⁻¹·min⁻¹, and you’re not running in consistent conditions, your true VO₂ Max might be anywhere between 44 and 60. While this can help track the overall trend of your aerobic fitness, it isn’t as accurate as a lab-based VO₂ Max test.  

Should I track my Garmin VO2 Max? 

Absolutely, but for the right reasons. 

The true value of Garmin’s VO₂ Max metric isn’t in the number itself; it’s in the trend. 

If your Garmin VO₂ Max is steadily increasing over weeks or months, it’s a reliable sign that your aerobic fitness is improving, even if the absolute number isn’t exact. 

You can use it to: 

• Monitor long-term progress in aerobic capacity 
• Evaluate training load and recovery balance 
• Spot overtraining or fitness plateaus 
• Motivate consistent effort 

The key is consistency. Track your Garmin VO₂ Max over similar runs (same route, pace, conditions) to get the most reliable data. Used consistently, evidence shows that the Garmin watch provides a valid  VO₂ Max when a lab-based test isn’t available. 

What are the advantages of getting a lab-based VO2 Max test?

A lab VO₂ Max test remains the gold standard for a reason, as it provides direct, personalised, and actionable data that wearable devices can’t replicate. 

At My Vital Metrics, VO2 Max testing involves: 

• Direct gas analysis of oxygen and carbon dioxide 
• Heart rate and ventilatory thresholds 
• Zone-based training recommendations 
• Fuel utilisation metrics 

Key advantages include: 

• Precision: Real physiological measurement rather than estimation. 
• Personalisation: Training zones based on your actual ventilatory thresholds. 
• Context: Integration with your body composition, RMR, and recovery data. 
• Repeatability: Controlled environment for accurate before-and-after comparisons. 
• Motivation and feedback: Objective insight into cardiovascular efficiency and potential improvements. 

For athletes, this means you can target specific intensity zones (Zone 2, threshold, VO₂ intervals) to maximise training efficiency. For recreational runners, it offers a clear picture of your aerobic health, not just a number on your wrist. 

VO₂ Max, longevity, and healthy ageing 

Beyond athletic performance, your VO₂ Max is one of the strongest known predictors of long-term health and lifespan. Research which analysed over 122,000 adults found a clear relationship between cardiorespiratory fitness and all-cause mortality, with no upper limit to the benefits. Those in the highest fitness category had an 80% lower mortality risk compared with the least fit group. 

In practical terms, maintaining or improving your VO₂ Max through regular aerobic training not only boosts endurance but also supports metabolic health, cardiovascular resilience, and healthy ageing. Tracking VO₂ Max, whether via a Garmin estimate or a lab-based test, therefore offers powerful insight into your long-term vitality.

The Garmin VO2 Max verdict  

Garmin’s VO₂ Max estimates are surprisingly good at tracking trends, but they remain approximations based on population data and indirect correlations. 

Here at My Vital Metrics, we’ve conducted over 1800 VO₂ Max tests. In our experience, customers’ lab-based VO₂ Max scores and the readings on their watch can vary pretty significantly. This can be the difference between someone being classified as having a ‘fair’ VO₂ Max and having an ‘excellent’ VO₂ Max. Your watch is a fantastic tool for monitoring progress and maintaining motivation, but it can’t replace the precision of a lab-based VO₂ Max test.

If you want to truly understand your aerobic capacity, training zones, and how your fitness is evolving, a lab-based VO₂ Max test offers the accuracy and depth you need.

At My Vital Metrics, our VO₂ Max testing uses gold-standard gas analysis to provide you with a full physiological profile — the same technology used in elite sports and research labs. Book your lab-based VO₂ Max test today to see how your real numbers compare to your Garmin and take your training to the next level.

If you’re wondering “what’s the difference between HYROX and CrossFit?” you’re in the right place. 

The term “Hybrid Fitness” has surged in popularity, largely thanks to fitness phenomena such as HYROX and CrossFit. While both are strongly rooted in functional fitness and high-intensity training, HYROX and CrossFit offer distinctly different experiences in how you train, how you compete, and the demands on your body and mind. 

On the surface, HYROX and CrossFit seem closely related, so it’s easy to confuse the two. Both sports test your strength and endurance, and offer a strong sense of community. But whether you’re stepping into your first CrossFit box or lining up at a HYROX starting line, you’ll quickly realise the goals, formats, and physical demands are not the same.

In this article, we’ll explore the key differences between HYROX and CrossFit from structure and movement selection to competition style, training focus, and overall accessibility. Whether you’re a seasoned athlete looking for a new challenge or a beginner deciding where to start, this guide will help you understand which event is best for you based on your fitness goals.

Is HYROX CrossFit?

The simple answer is no—HYROX is not CrossFit.

While both sports involve high-intensity, functional training and attract similar athletes, they’re fundamentally different. The main difference is that CrossFit is a training methodology built around constantly varied workouts. You can expect CrossFit workouts to include Olympic lifting and gymnastics, while HYROX is a fixed-format fitness race with its own structure, rules, and competition style.

They may share some crossover in style and audience, but HYROX isn’t a type of CrossFit; it’s a separate sport entirely.

What are CrossFit and HYROX?

What is CrossFit?

CrossFit is a high-intensity training method that combines weightlifting, gymnastics, and cardio into constantly varied workouts known as WODs (Workouts of the Day). The idea behind CrossFit as a style of training is to develop well-rounded fitness across strength, endurance, and mobility. This is what sets CrossFit apart is its focus on general physical preparedness (GPP). Rather than specialising in one discipline, it aims to make you competent across a wide range of fitness domains. No two workouts are the same, which keeps training unpredictable and mentally engaging. 

Workouts will also often include barbell lifts, bodyweight movements, and conditioning, all performed at intensity, often against the clock. Phrasings such as EMOMs (Every minute on the minute) or AMRAPs (As many rounds as possible) will be integrated into this training style. Think short, sharp and intense. Beyond the training, CrossFit is also a global sport and community. Athletes can also compete in events like the CrossFit Open and CrossFit Games.

What is Hyrox?

HYROX is a global fitness race that combines running and functional strength exercises in a fixed format. Each event follows the same structure: 8 x 1km runs, each followed by a workout station (such as sledge pushes, rowing, or wall balls). The stations are always in the same order, so athletes can train specifically for what’s coming. The HYROX race format is simple but challenging. HYROX is structured in a way to simultaneously test a competitor’s endurance as well as their mental and physical strength. Athletes can easily track progress over time and compare results worldwide. 

The accessibility for HYROX is like no other traditional fitness competition. HYROX is designed as a mass-participation event, similar to a marathon. Thousands of athletes compete on the same course, with individual times ranked by age group, gender, and division.

Hyrox vs CrossFit: Key similarities 

Functional movement 

There are some shared similarities between HYROX and CrossFit. Both disciplines are built around functional training movements that mimic real-life tasks. These movements can develop both strength and coordination. Examples of common exercises across both disciplines include pushing a sled, lifting a barbell, jumping, carrying, or squatting; the shared focus is on training the body to perform as a unit. This makes both HYROX and CrossFit effective for building strength, endurance, and athleticism that goes beyond aesthetics.

Competition

Competition is a major driver in both HYROX and CrossFit. HYROX is strictly a race—every athlete is eager for the finish line, most hoping for a new fastest time.

CrossFit typically has workouts scored by time, reps, or load. This style of competition is different but still encourages people to aim for personal bests or leaderboard rankings. Whether you’re racing the clock, your training partner, or your past self, both formats push you to perform at your highest level.

Community 

Despite the intensity, both HYROX and CrossFit are known for their supportive, community-focused environments. Both training styles also place a strong emphasis on training alongside like-minded others. Group classes, shared suffering, and post-workout celebrations are common in CrossFit boxes and HYROX training crews alike. This sense of togetherness and community is a big part of what inspires people to push beyond their limits and achieve great things within the sport.

HYROX vs CrossFit: Key differences

When it comes to the difference between HYROX and CrossFit, there are a variety of distinctions that set them apart. 

Workout variety

CrossFit 

CrossFit is built on variety. Workouts are never the same, and typically incorporate multiple training disciplines into a single session. It may be a trial time one day and a repetition scoring system the next; this unpredictability is part of the appeal, keeping training mentally engaging and constantly challenging for an individual. 

HYROX 

HYROX, on the other hand, is entirely predictable. The race format never changes: 8 x 1km runs with the same eight functional stations. This makes it ideal for tracking results and progress over time, a great reminder for individuals that evidence-based progress is being made. HYROX will also typically involve a lot more aerobic endurance work due to the nature of the sport, requiring a lot of time spent running.

Training 

CrossFit 

CrossFit aims to develop complete athleticism and competency in all things fitness. Programming typically includes weightlifting, gymnastics, mobility work, and metabolic conditioning. It’s designed for general physical preparedness across multiple domains. 

HYROX 

HYROX training is more specialised, and the participant knows what is required of them every time they step onto the start line. It targets strength-endurance, mainly running capacity and the ability to sustain output under fatigue. The focus is narrower and therefore less about overall versatility, more about performance in a specific format.

Complexity 

CrossFit

CrossFit includes high-skill movements like snatches, muscle-ups, and handstand walks. These require hours of technical coaching, practice, and good mobility. As a result, there’s a much steeper learning curve, but also significantly more skill progression over time and always a new movement or challenge to strive towards. 

HYROX 

HYROX uses simpler, more accessible movements: sled pushes, wall balls, lunges, rowing, etc. These are still tough when all paired in the same workout, but require far less technique. This makes the sport easier to enter for most people, especially those with a general gym background and therefore more appealing to everyone on a global scale.

Aerobic fitness

CrossFit

Both sports tax the aerobic system, but in different ways. CrossFit often includes shorter, more intense workouts (think 5–20 minutes), spiking heart rate with little rest. While it can improve top-end conditioning, it’s typically mixed with strength and power work to cover as many aspects of finish at once. 

HYROX 

HYROX leans heavily into aerobic endurance. The race takes most competitors 60–90 minutes, combining sustained running with functional efforts. Training often includes intervals, tempo runs, and long efforts, making it closer to traditional endurance sports in its aerobic demand.

Should I do HYROX or CrossFit? 

The choice between HYROX and CrossFit comes down to your goals, preferences, and training style. If you are looking for measurable progress, consistent race formats and a blend of running with functional strength work, HYROX may be the better fit. Its standardised structure makes it ideal for athletes who like clear benchmarks and endurance-focused training. It also has a lower skill requirement, so if you are new to fitness, HYROX is more beginner-friendly in that sense.

CrossFit, on the other hand, is perfect for those who thrive on variety, want to develop a wide range of skills, and enjoy a strong community atmosphere. The constantly changing workouts keep training unpredictable, and the technical lifts and gymnastics offer a steep but rewarding learning curve. Both will build strength, conditioning, and resilience, so the best choice is the one you’ll stay excited to train for. If you’re unsure, try a few CrossFit classes and a HYROX-style workout. The one that leaves you wanting more is probably where you belong.

Training for HYROX or CrossFit? Get prepared

HYROX and CrossFit share functional fitness, competition and community, but deliver them differently. CrossFit offers variety, skill development, and broad athleticism, while HYROX provides a fixed, endurance-focused challenge you can measure over time. The best choice comes down to your goals and what excites you most. Remember, it doesn’t have to be one or the other. Many athletes benefit from blending both.

Whether you’re a seasoned CrossFit or HYROX athlete or just getting started, fitness testing can be a quantifiable way to track your progress and identify areas for improvement. View our sports performance services to find out more.

What is HYROX?

HYROX was created in 2017 by former Olympic gold medalist Moritz Fürste and experienced sports event organiser Christian Toetzke. Their vision was to design a standardised fitness race that would bridge the gap between endurance running and functional strength work. 

The first event took place in Hamburg, Germany, and since then, HYROX has exploded in popularity, now held in more than 65 countries and attracting over 200,000 participants annually. It’s often referred to as “the World Series of Fitness Racing” due to its consistency, global reach, and growing competitive community. 

In recent years, HYROX has earned a reputation as one of the most accessible yet challenging competitive fitness events in the world. 

What sets HYROX apart from other fitness competitions, like CrossFit or obstacle course races, is its unique but consistent structure. The standards for each race are the same everywhere, meaning athletes can directly compare their times with competitors around the world.

What is a HYROX competition? 

The HYROX race format is simple but challenging. HYROX is structured in a way to simultaneously test a competitor’s endurance as well as their mental and physical strength. Every participant completes eight 1 km runs, and after each run, they face a functional fitness station. The stations are always in the same order, so athletes can train specifically for what’s coming. 

A HYROX competition occurs over multiple days, typically a full weekend. The competitors are given start waves and set dates and times based on the category they choose to compete in. 

HYROX offers divisions so athletes of varying abilities can compete. There’s the Individual Open category, designed for people who want to test themselves without elite-level weights or expectations, and the Individual Pro category, where weights are heavier and the competition is stiffer. There’s also the Doubles category, where two people (either of the same gender or mixed) share the stations but run together. This can be a great option if you want to experience the race with a partner and break up the workload. 

Amongst competitors, the Top 3 for each event and age category will be rewarded with a podium finish and a race flag.

A unique but set standard for HYROX is that it takes place indoors, in large exhibition halls or arenas. This ensures that all competitors face the same conditions: no mud, no weather factors, just you, your fitness, and the race ahead. The atmosphere is electric music pumping, spectators cheering, and athletes from all over the world collectively pushing themselves to their limits. Events are designed to be both a personal challenge and a celebration of the fitness community.

What is HYROX training?

Typically, HYROX training includes: 

• Running workouts to build stamina and speed for the repeated 1 km runs. 
• Strength and conditioning sessions focusing on the specific movements used in the race: sled pushes/pulls, rowing, burpees, lunges, farmer’s carries, wall balls, and ski erg. 
• Circuit or interval training to improve your ability to recover quickly between intense efforts. 
• Technique practice to make sure you move efficiently and avoid wasting energy. 
• Mobility and injury prevention work to stay healthy through consistent training.

Who can do HYROX? 

Almost anyone can do HYROX! It’s designed to be accessible for a wide range of people, from complete beginners to seasoned athletes. If you’re at least 16 years old, physically able to run and do basic functional movements like lunges, burpees, sled pushes, and rowing, you can join in.

An introduction to the 8 HYROX race stations

SkiErg

The race starts with a 1 km run, followed by a 1,000-meter SkiErg, an upper-body and cardio challenge that mimics Nordic skiing. Mostly upper body and core, but your legs help too. Smooth rhythm is everything, and it is important at this point not to waste energy. It is common for people to go too hard out of the blocks and “blow up” on the SkiErg. Remember this is the very first station of 8 total—keep a smooth rhythm, leave some energy in reserve.

Sled push

Now it gets brutal. The sled push is 50 metres total (4 x 12.5m lengths), with heavy weights depending on your division. This is typically one of the harder stations for lighter or more aerobically strong competitors. Get low, drive through your legs and shoulders, pushing hard and taking scheduled breaks when needed. Legs, shoulders, lungs all on fire. You’re using low upright handles to drive the sled forward. Grip the handles, dig in, and don’t give up.

Sled pull

Same sled, different pain. You drag the sled backwards by pulling on a rope, again over 50 metres in total. This station predominantly works your back, biceps, and legs. Technique matters here; focus on sitting low, staying grounded, and keeping the tension steady. It’s typically best to break this movement down into smaller distances and rest when needed.

Burpee broad jumps

[Photo by Alexandre Ricart on Unsplash]

After that is 80M of burpee broad jumps. Just like it sounds, the competitor drops for a burpee, then jumps forward as far as they can. Repeat until you’ve covered 80 metres. No equipment here, just your body and the floor. This one breaks a lot of people and is very challenging based on the effect this exercise will have on elevating your heart rate, especially mid-race.

Rowing

Then comes the rower. A standard Concept2 rowing machine. Similarly to the SkiErg, competitors are required to do 1000 metres before progressing. Legs, core, arms—this station is a full-body movement. It’s not as brutal as some of the other stations, but at this point, your lungs and body will appreciate the active recovery. The key is keeping a consistent stroke and not rushing it.

Farmer’s carry

Up next is the farmer’s carry. You pick up two heavy kettlebells (one in each hand) and carry them for 200 metres. Sounds simple, but your grip, traps, and forearms can fatigue surprisingly fast. You are allowed to drop them to take a break if required.

Sandbag lunges

Then it’s onto the dreaded sandbag lunges. Competitors lift a big sandbag across their shoulders and lunge for 100 metres, alternating legs unbroken. Each rep is required to be a full lunge with the back knee to the floor. The bag shifts as you move, so your balance is constantly tested. Legs and core will be tested heavily by now. Competitors will receive a time penalty for dropping the bag at any point during this station.

Wall balls

[Photo by Leo Lee on Unsplash]

The final station. 100 Wall balls. You throw a weighted ball up to a target 9 or 10 feet high (depending on your division), then squat and repeat 100 times. It’s a full-body effort when you’re already wrecked. By this point, your legs, shoulders, lungs and almost everything is on fire. The finish line’s in sight, so it’s about grit and getting the reps done as quickly as possible! After this station, competitors have completed the race! A short sprint (or stumble) to the finish line secures their finish time and entry onto the HYROX leaderboard.

HYROX FAQs

What’s the difference between HYROX and CrossFit?

CrossFit and HYROX are both high-intensity fitness styles, but they’re quite different in focus and feel. CrossFit is more varied and skill-based in terms of exercises and will vary in workout times and overall structure. One day you might be lifting heavy barbells, the next doing handstand walks or rope climbs. It’s designed to test all-around fitness with constantly changing workouts, which means the entry level for CrossFit is higher than HYROX. 

HYROX, on the other hand, is structured like a fitness race: 1km run followed by a workout station, repeated eight times. The movements are simpler and accessible to anybody, appropriate for beginners and fitness enthusiasts. Sled pushes, rowing, lunges and many other easy to learn movements create a format that is always the same, which makes it easier to train for and compare results. In short, CrossFit is about variety and skill, while HYROX is about endurance, pacing, and repeatable challenge.

What is a PFT?

PFT stands for Physical Fitness Test. The PFT is typically done before a HYROX race to assess readiness for the event, but it is also a good test to use to track your progress. It’s a free benchmark workout designed by HYROX to test your fitness level and give you a taste of the race format without needing any special equipment like sleds or rowers.

The test includes bodyweight and basic cardio movements: 

• 1,000m Run
• 50 Burpee Broad Jumps
• 1,000m Run
• 50 Air Squats
• 1,000m Run
• 50 Hand-Release Push-Ups
• 1,000m Run
• 50 Walking Lunges (bodyweight)
• 1,000m Run 
• 50 Sit-Ups 
• 1,000m Run 

So that’s 6 x 1km runs mixed with 5 bodyweight exercises—no equipment needed.

What are the HYROX divisions?

Open: Solos, Doubles, and Mixed Doubles

This division is ideal for most competitors, with accessible weights and a scalable workload. 

Pro: Solos, Doubles 

This division is for experienced or competitive athletes wanting heavier challenges.

Doubles 

This option lets you share the effort with a partner, splitting runs and stations.

Relay Team: Male/Female or Mixed 

This division lets a team of four tackle the race together, with lighter individual loads. 

Adaptive 

Specifically designed for athletes with permanent impairments, the adaptive division offers fair, inclusive competition and meaningful access to the race format.

What are the benefits of HYROX training?

There are many benefits associated with hyrox training. Typically, the goal is to develop a well-rounded fitness base that can handle the race’s demanding combination of cardio and strength, making you faster, stronger, and more efficient on race day. 

Benefits from this style of training are endless, including improved cardiovascular health, strength and muscular endurance, and efficiency and coordination, in addition to developing mental toughness.

What’s a good HYROX time?

A “good” HYROX time depends on your division, gender, age, and goals. However, statistically, we can look at categorising average times seen across events worldwide. 

A “good” HYROX time in the Open Division is usually under 1:20 for men and under 1:30 for women. If you’re in the Pro division, anything under 1:30 (men) or 1:40 (women) is already strong. To be classed as “competitive”, men should aim for roughly 1:00 to 1:10.

Hitting under 1:10 means you’re likely in the top 20-30% of finishers. For women, competitive times are generally 1:05 to 1:15. Going under 1:15 often places you in the top tiers of your age group and race.

What’s the best way to start HYROX?

The best way to start with HYROX is to build gradually and focus on the basics.

• Learn the race format: 8 x 1km runs with functional stations like sled pushes, burpees, rowing, and wall balls. 
• Improve your overall endurance: Begin by running 2–3 times a week
• Practice simple movements like lunges, squats, and carries. You don’t need fancy equipment; bodyweight and dumbbells are enough to start. 
• Try a mini HYROX-style workout to get a feel for pacing and transitions. 
• If possible, join a HYROX class or group for coaching and motivation. 
• Set a goal, like completing the HYROX PFT or signing up for a race. 

Don’t wait to be “fit enough”—just start. 

HYROX is built for all levels, and consistency will take you far. For extra insight, consider getting a DEXA scan to understand your body composition and a VO2 Max test to gauge your endurance baseline. It’s a great way to measure progress and train smarter.

Ready to get started with HYROX? 

HYROX is a unique blend of running and functional fitness that tests both endurance and strength in a race-style format. Whether you’re new to training or a seasoned athlete, it offers a clear structure, repeatable challenges, and serious motivation. Expect 8 rounds of 1km runs with functional stations in between and train accordingly with a mix of running, strength work, and conditioning. 

Mentally, HYROX is as much about grit as it is about fitness. You’re competing against yourself as much as anyone else. There will likely be moments where you’re tempted to slow down, to catch your breath, or to break up your reps into smaller sets. This is where preparation, both in training and in mindset, pays off. Many participants describe the event as a rollercoaster: highs when you finish a station strong, lows when fatigue sets in. Having a game plan, whether that’s how you’ll break up the wall balls or what pace you’ll hold on the runs, can get you the results you desire. 

In the end, HYROX offers something unique in the world of fitness. It’s challenging, yes, but it’s also inclusive. Whether you’re aiming to qualify for the HYROX World Championships, beat a personal best, or just cross the finish line, the event welcomes all levels. The standardised format means you can measure your progress race after race, city after city, year after year. And when you finally cross that finish line, medal in hand, you’ll have the satisfaction of knowing you’ve tackled one of the toughest and most rewarding fitness races out there. So if you’re thinking about signing up, go for it, train smart, pace yourself, and embrace the challenge.

Whether you’re an athlete looking to optimise your performance, a gym goer looking to increase your functional fitness, or simply interested in prioritising moving well as you age, improving agility is a crucial workout consideration. 

But what is agility, and how can you improve it?

In this article, we’ll outline what agility is, why it matters, and share 5 of the best exercises to improve agility. Ready to learn how to improve agility? Let’s get started. 

What is agility?

Agility refers to the ability to change direction, at speed, with ease. Being agile requires a mixture of speed, power, flexibility, and coordination. It also requires a lot of joint stability, as they are being put into compromising positions, and under varying levels of strain. When combined, these skills equip us to move easily, navigate obstacles, and adjust course. 

Agility is an essential component of most sports – particularly those that require fast change of direction. Team sports such as football, basketball, rugby, and hockey require fast responses to both the ball and other players. Similarly, individual sports like tennis and squash require rapid movement in response to the ball, while sports like skiing, surfing, and snowboarding call on the athlete to respond to the elements while moving at speed. 

Why is agility important?

In addition to improving sports performance, incorporating exercises to increase agility has a range of benefits. 

Agility training helps to: 

• Improve overall fitness
• Help injury prevention and reduce the chance of falls in older adults
• Improve functional movement and body awareness
• Boost calorie burn 
• Improve cardiovascular fitness
• Increase workout engagement and program adherence – agility training is fun!
• Improve cognitive functioning, including working memory and attention
• Improve mobility 

With so many benefits, getting more agile is a great SMART fitness goal to prioritise this year. 

Who needs to do agility training?

Agility is an essential training component for almost all athletes. Many agility drills mimic the skills and movements used during sports that include quick changes of direction, such as football, and agility training is a common component of athletic training. 

However, agility training isn’t only for athletes – pretty much everyone can benefit from incorporating agility training into their workout regime. Agility is a key element of functional fitness, which is a core element of workout programs like Crossfit and Les Mills. Functional fitness prioritises building strength through movements that support activities of everyday living, such as lifting, carrying, bending, and reaching. Functional workouts can be a great way to improve mobility, balance, and flexibility, and encourage injury prevention as we get older.

What is agility training? 

There are endless training exercises to improve agility, and agility training doesn’t need to look one specific way. 

Whether you incorporate agility drills into an existing workout or train agility separately, the key is to incorporate a range of drills that build upon basic movements with increasing control, speed, and complexity. This could be as simple as a series of shuttle runs, alternating between a run, shuffle, and lateral step. 

Agility training doesn’t need to be a separate workout if you don’t have the time – many agility workouts can double as cardio training, and agility drills also make a great warm-up. 

How to improve agility: 5 training drills to improve agility and speed 

Ready to get started improving your agility and speed? Incorporate the following drills into your agility training 1-2 times per week and watch your agility improve. 

Plyometric box drills

Plyometric exercises focus on building explosive power, agility, and speed. Box drills are a great place to start, with endless variations to experiment with and build up to.  

What you need: A padded or unpadded plyometric box or box step (alternatively, find a sturdy step or bench in your home or local park). Choose a box between 14-36 inches in height – you can start small and build up. 

Drills to try: 

• Forward step-ups
• Lateral step-ups
• Box jumps
• Box jump overs
• Squat jumps
• Burpee box jumps 

How to get started: Start with a forward step-up drill. Position yourself with feet facing the box, and use a controlled movement to step up one leg at a time. Then, repeat the movement in reverse to step back down. This basic step can be repeated as many times as you like. 

Once you’re confident, add lateral step-ups, or work towards box jumps or squats, which build explosive power. 

To complete a box jump, begin with feet facing the box, shoulder-width apart. Bend your knees, and using your arms to create power, jump up onto the box, landing with feet together. Immediately jump back down. This is one rep. 

Reps: 1 set = 10 steps (1 step = step up and down) or 10 jumps (1 jump = jump up and down). Complete 3 sets, or to exhaustion for jumps. 

Coaching tips: Prioritise good form before using a taller box. For box steps, focus on pushing yourself up through your leading foot, and support yourself through your core, without straining forward. For box jumps, complete as fast as you’re able without comprising form, and aim to minimise the time between landing and jumping again. 

Ladder drills

A popular schoolyard exercise and football drill, ladder drills are an accessible agility exercise, regardless of your existing fitness level. The need for fast footwork, precision, and changes of direction make this drill a must for improving agility. 

What you need: An agility ladder (or chalk to draw a ladder on the ground); an open indoor/outdoor space. Incorporate a plyometric hurdle for bonus explosive power!

Drills to try: 

• 1-in (1 foot in each box, alternating left, right)
• 2-in (2 feet in each box, alternating left, right)
• Single leg hop (Hop the ladder! Complete on your left leg, then right, then alternating)
• Side shuffle (Facing sideways, place both feet into each box in succession)
• Carioca sideways run (Run sideways, each foot crossing the other as you move)
• In-in-out-out (Both feet in, followed by both feet out to form a straddle position over the ladder)

How to get started: Lay the ladder flat on the ground, and begin with feet facing the ladder. Start with a 1-in ladder run, 2-in ladder run, or single-leg hop drill. As you gain confidence, build up your speed, go in reverse, or try some of the more advanced drills on the list. Add a plyometric hurdle at the end for a burst of power!

Reps: Complete 2-4 sets of 3-5 reps of each drill, with 60 seconds recovery in between sets. 

Coaching tips: Engage your core, with your pelvis tucked under. Pump your arms to add power to your run, and keep your head (and eyes) facing forward. Focus on clearing each step of the ladder neatly and with good form before increasing your speed. 

Plyometric hurdles

Plyometric hurdles can be used for a vast range of agility drills, and encourage coordination, speed, and explosive power. 

What you need: Plyometric hurdles (20cm-50cm); a clear indoor/outdoor space. Scissor hurdles are a great option for easy height adjustment. 

Drills to try: 

• 1-step (A running hurdle drill with 1 step between hurdles)
• 2-step (A running hurdle drill with 2 steps between hurdles)
• Standing hurdle jumps (A static hurdle jump with feet together)
• Multi-directional hops (Forward and backward hurdle jumps in succession) 
• Lateral hurdle jumps (A sideways jump that starts at a 90° angle to the hurdle)

How to get started: Set up hurdles with equal spacing, taking stride length into consideration. A standard hurdle setup includes five hurdles at 33 inches high, spaced 1.5 meters apart. 

Start with a basic 1-step hurdle drill to get acclimated to the hurdle setup. This is a quick run through the line of hurdles, with one foot stepping down in between each hurdle. From there, introduce standing hurdle jumps to build agility and power. 

Reps: 3 sets per drill, with 60 seconds of recovery in between each set. 

Coaching tips: Focus on keeping the hurdles standing before you work on building up speed. Once you can consistently complete the drill without knocking any hurdles, experiment with drill type, hurdle spacing, and the number of hurdles you use in the drill. The ability to consistently clear the hurdle with good form is more important than the height – focus on a clean takeoff, successfully clearing the hurdle without knocking it, and a supportive landing.  

Jump rope

Jump rope is a high-impact, full-body exercise that’s a great addition to your agility workout. Not only does jump rope build agility and speed, but it’s also an excellent way to get your heart racing and build cardiovascular fitness. Plus, with practice, you’ll be able to build endurance, coordination, and power – and maybe even throw in an impressive move or two. 

What you need: A jump rope and a clear indoor/outdoor space. 

Drills to try: 

• Slow jump (Double feet jumps, 2 jumps per rope turn)
• Quick jump (Double feet jumps, 1 jump per rope turn)
• High knee steps (1 foot touches down at a time, raising your knees to your chest)
• Criss-cross steps (Alternate between left foot crossing right to right foot crossing left. Add a neutral jump in between for an easier version)
• Twist (double feet jumps, twisting your hips to alternating sides on each jump)
• Ali shuffle (Starting with staggered feet, jump and switch feet positions. A great one for coordination)
• Single leg jumps (Hop, but with a jump rope! Alternate legs per set)
• Hurdle steps (Combine a high knee step with a lateral movement. Great for ankle stability and balance).

How to get started: Find a clear space, and warm up with some slow jumps for 60 seconds. Pick a drill, and complete 10 sets of 30 jumps. If this is too easy, increase the reps or take it faster. 

Reps: Depending on your stamina, track sets in reps, or set a stopwatch with a time limit. Try 10 sets of 30 jumps for each drill, with 30 seconds of recovery in between. 

Running drills 

Running drills hit several training points simultaneously – they’re a great lower body workout, help build power, speed, and endurance, and build cardiovascular fitness. Short, focused running drills that incorporate changes of direction or speed are a great way to improve your agility. 

What you need: A space to run! While a treadmill can work for sprint drills, an open space provides more options for different types of running drills.  

Drills to try: 

• Shuttle runs (Sprint drill: run between two markers spaced 20m apart, touch down, change direction, and run back)
• High knee runs (Set up as a shuttle run, but run with high knees)
• Lateral runs (Set up as a shuttle run, but run side-to-side. 
• Box drills (Working within a square of 4 cones: sprint, shuffle, backpedal, and shuffle each side of the “box” in turn)
• Run-shuffle-shuffle-run (A straight line drill between 3 cones: run, then shuffle, shuffle, and run again)

There are endless variations of these popular running drills. As you increase your agility, mix things up to keep yourself on your toes – literally. 

How to get started: In an open space, set up 2 cones 20m apart. Warm up with a jog and touch down to each cone. Then, progress to sprint drills, running to each marker, touching down, and running back – as fast as you can. For an alternative, run around the cone as tightly as possible at each end. Once you’re comfortable, progress to other movements in the same formation, such as high knees, lateral runs, or backward runs. 

Reps: Complete 3-5 sets of 10 reps, with 60 seconds of recovery in between. 

Coaching tips: Running drills can be as accessible or challenging as you want. Add resistance for more of a challenge. To switch things up, combine running drills with ladder drills or hurdle drills, or create an obstacle course featuring a mixture of the drills from this list!

Test your agility with a functional movement assessment 

Agility and moving well don’t have to be out of reach. By consistently incorporating the drills outlined in this blog, you can work towards greater agility, improve your sports performance, and experience greater ease of movement in your daily life. 

If you’re not sure where to start, an agility test and assessment of your range of movement can give you a concrete baseline to build upon. At My Vital Metrics, our dedicated sports lab brings together the very best in scientific testing.

In our functional movement assessment, we assess your current functional strength, flexibility, and range of movement. We start off each functional movement assessment with a large compound movement to visually assess your levels of strength, movement, and coordination across multiple joints simultaneously. We use this info to inform which tests we perform. High-sensitivity pressure plates (ForceDecks) and a Dynamometer allow us to measure your strength, movement, and stability across individual joint complexes. This will give you a quantified assessment of strength and flexibility levels which you can work on to see improvement. Based on the results of your assessment, we can make any personalised recommendations for improving your range of motion, flexibility, or agility.

To find out more, book a free fitness consultation at My Vital Metrics today!

VO2 Max is a great overall measure of cardiovascular fitness and efficiency. Knowing your VO2 Max can be a great way to assess your overall fitness and start improving your sports performance.  

In this article, we’ll take a look at what VO2 Max is, why it matters, and how you can improve your VO2 Max and build aerobic endurance.  

What is VO2 Max, and why does it matter?

VO2 Max is a measure of how much oxygen you use while exercising. A VO2 Max test can tell you how efficiently your body makes use of oxygen – this is known as your aerobic capacity.  

VO2 max defined

VO2 Max stands for the maximum (Max) volume (V) of oxygen (O2) your body can process during intense exercise. VO2 max is typically measured in millilitres of oxygen per kilogram of bodyweight per minute – for example, a VO2 Max of 44 mL/kg/min. 

While it can sound complicated, VO2 Max is essentially measuring how well your body can make use of oxygen while you exercise. VO2 Max is correlated with cardiorespiratory fitness, functional capacity, and overall longevity, making it a great catch-all metric for understanding our overall health and fitness. 

Why is VO2 Max important?

VO2 Max is a strong predictor of all-cause mortality and closely linked to longevity.

A higher VO2 Max indicates the efficiency with which your heart pumps oxygenated blood to your muscles, and the amount of oxygen your muscles are able to uptake from your bloodstream. This makes VO2 Max an excellent measure of overall cardiovascular fitness. 

Cardiovascular fitness is related to a range of health benefits, including: 

• An increased lifespan
• Reduced risk of stroke
• Reduced risk of heart disease
• Reduced risk of diabetes
• Better sleep quality
• Improved mood
• Reduced risk of certain cancers 

As the gold-standard measurement of cardiovascular fitness and aerobic endurance, the VO2 Max is also an incredibly relevant metric for athletes looking to maximise their sports performance.   

How is VO2 Max measured?

VO2 Max can be measured in a sports lab or specialist setting. A professional VO2 Max test takes approximately 20 minutes to complete and is carried out on a treadmill or stationary bike – whichever you’re more comfortable with. 

Before the test, a face mask is fitted – this will measure your oxygen intake and carbon dioxide output while you exercise. Once you’re ready, you’ll perform a graded exercise test that builds in intensity. You will continue the test until you reach the point at which even if you increase the intensity, your body cannot take on any more oxygen. This is known as your VO2 Max.  

Can a watch measure VO2 Max?

Many smart watches on the market claim to be able to measure your VO2 Max – Garmin, Fitbit, and the Apple Watch included. 

But can a smart watch really measure VO2 Max?

The short answer is no. A watch can’t measure your oxygen intake – a requirement to calculate your VO2 Max. Measuring oxygen consumption is typically done using an oxygen mask, as used in a lab-based VO2 Max test. 

While a smart watch can measure metrics such as your heart rate, it can’t measure your VO2 Max – the number you see is an estimate of your VO2 Max, not an actual measurement. 

For example, Garmin uses a combination of metrics – including your pace and heart rate during exercise, weight, gender, age, heart rate variability, and resting heart rate – to calculate an estimate of your VO2 Max. Garmin, like all the other fitness tracker companies, will have a proprietary set of algorithms to try to correlate these figures. While they do collect these figures – usually calculated in their own labs where they tested the VO2 Max of some participants – these companies consider this information a trade secret. This makes it incredibly hard to understand the process of how they come to get these figures, or exactly how closely they correlate to a lab-based VO2 Max measurement. 

The accuracy of the figure on your watch will also depend on how alike you are to the test subjects in the fitness tracker’s lab. Unfortunately, as these companies largely don’t release that information, we don’t know how close you actually are – or how accurate your fitness tracker is.

We can see this play out in a small study that compared the VO2 Max of 23 runners as calculated by the Garmin Forerunner 245 and gold-standard lab equipment. The study found that the Garmin watch was off by approximately 5.7%. Plus, the watch was more accurate for some runners than for others! 

While a smart watch can’t directly measure your VO2 Max, using the VO2 Max function on your watch may be a good way to track trends in your VO2 Max, even if the figure isn’t 100% accurate. What’s more, if you’re able to “calibrate” your watch by having a professional VO2 Max test, these trends will have a solid basis.

What is a good VO2 Max?

A “good” VO2 Max will depend on your age and sex – there is no one-size-fits-all VO2 max score. 

The American College of Sports Medicine (ACSM) has detailed guidelines on VO2 Max results by age and sex, which you can view in full here. It’s important to note that VO2 Max naturally decreases as we age, at a rate of approximately 10% every ten years after the age of 20, and by up to 15% every decade after the age of 50. 

For an overview, you can assess your VO2 Max using the following VO2 Max charts:

VO2 Max chart data based on research from The Cooper Institute.

Don’t have a VO2 Max test result yet? You can book a VO2 Max test and assess your aerobic capacity at My Vital Metrics. 

How to improve VO2 Max through training

While the upper ceiling of your possible VO2 Max may be limited by genetics or age, it’s a misconception that it can’t be improved upon. Your VO2 Max isn’t fixed – with the right types of exercise, you can work to increase it and increase your aerobic capacity. 

High-intensity training 

High intensity training has been shown to increase VO2 Max more than steady state cardio training, moderate-intensity training, or lactate threshold training.  

How does high-intensity training increase VO2 Max?

When we exercise at higher intensities, our bodies are forced to work anaerobically – without oxygen. This is physically demanding and, over time, can help to increase our VO2 Max. High-intensity training has been shown to have a positive effect on stroke volume (the volume of blood pumped out of the left ventricle of the heart), exercise performance, muscle recruitment, and capillary density (which correlates with cardiac output). That is to say – high-intensity training is great for your cardiorespiratory system! 

High-intensity interval training (HIIT) is a popular workout modality that incorporates short intervals of high-intensity exercise punctuated by short rest periods. To start incorporating high-intensity training into your workout schedule, consider adding: 

• 15/15 intervals: Work at 90-95% of your max heart rate for 15 seconds followed by 15 seconds of active rest.
• 30/30 or 60/60 intervals: Work at maximum capacity for 30-60 seconds, followed by 30-60 seconds at a lower capacity. 
• Hill intervals: Run or cycle a gradient, then use the downhill as recovery.
• 4x4x4 intervals: Sprint/max effort for 4 mins, followed by 4 mins of recovery, completed 4 times in total.

Regardless of the specific durations or exercise types you train, your main priority with high-intensity training is to alternate between a challenging interval in a high heart rate zone and a less challenging interval in a lower heart rate zone. 

Incorporate steady state training

When done in conjunction with high-intensity training, steady state training can help to boost VO2 Max. 

Steady state training involves working in a lower heart rate zone (Zone 2) for longer periods of time, such as a slow-paced jog, cycle, swim, or row. High volume low-intensity training helps to increase cardiac output (the amount of blood your heart pumps) and build aerobic endurance that will help you tackle higher-intensity workouts. 

Dr Peter Attia – author of the best-selling book “Outlive: The Science and Art of Longevity” – recommends incorporating steady-state cardio for VO2 Max improvement. Dr Attia suggests including 3 cardio sessions per week at approximately 70-85% of your max heart rate. (If you’re not familiar with heart rate zones, this is an intensity at which you should be able to speak in full sentences).

Monitor your progress 

Finally, make sure to check in to see how you’re progressing! If you’re serious about increasing your VO2 Max, consider testing before you begin, and again after 6-12 months of consistent training. It can take time and dedication to increase your VO2 Max – stay consistent, and don’t worry if you aren’t noticing an immediate improvement. 

How long will it take to improve my VO2 Max?

If you’re not currently working out, you may be able to see an improvement in your VO2 Max within 4-6 weeks of consistent exercise. 

The higher your existing aerobic capacity, the longer it may take for you to see a difference. If you’re not seeing progress, you may need to increase the intensity, frequency, or distance of your cardio workouts. Dr Peter Attia estimates that with dedicated work, it’s possible to increase your VO2 Max by as much as 17% per year.  

At My Vital Metrics, we recommend booking a repeat VO2 Max test after 6-12 months of dedicated training.  

Maximise performance with a VO2 max test at My Vital Metrics

VO2 Max is a great all-round fitness metric to be aware of, particularly if you’re looking to maximise your performance in a cardio-intense sport like running, cycling, or swimming.  

To get started building aerobic endurance and improving your performance, book a VO2 Max test or schedule your free fitness and nutrition consultation today!

Aerobic capacity is a great indicator of your overall health and fitness. Not only is aerobic capacity linked to better athletic performance, increased stamina, and a decreased risk of certain diseases, but it’s also positively correlated with other areas of fitness such as muscular endurance, strength, and flexibility. 

Since it’s such a great all-around data point, it’s important to understand what aerobic capacity is, as well as how we can work to improve it. 

In this article, we’ll take a look at exactly that, as well as how you can use VO2 Max testing to work towards improving your aerobic capacity. 

What is aerobic capacity?

Aerobic capacity, also known as VO2 Max, is the point at which the body uses the most oxygen it can, as efficiently as it can. 

Aerobic capacity is closely related to aerobic endurance – the ability to exercise at a moderate intensity for an extended period. This means that aerobic capacity is a great way to estimate our overall cardiorespiratory fitness, and how intensely we can exercise before having to do so anaerobically (without oxygen). 

Aerobic vs. anaerobic exercise 

Aerobic exercise, as the name suggests, is any exercise in which your body effectively processes oxygen to produce energy for your muscles. Steady-state cardio exercises such as walking, jogging, swimming, and cycling are examples of aerobic exercise. 

Anaerobic exercise, on the other hand, occurs without oxygen being used to produce energy. Anaerobic exercise involves a short amount of high-energy activity, such as sprinting, weightlifting, HIIT, jump squats, etc. 

Our anaerobic systems can generate fast bursts of energy – without oxygen – for intense exercise lasting roughly 0-120 seconds. Since we aren’t able to sustain anaerobic exercise for very long, it’s advantageous to be able to maintain exercise aerobically for as long as possible – that is, to have a high aerobic capacity. 

What are the benefits of high aerobic capacity?

A high aerobic capacity is indicative of increased cardiovascular performance. Some benefits of having a high aerobic capacity include:

• Higher overall fitness level
• Increased stamina
• Better regulation of blood sugar
• Better-controlled blood pressure
• Lowered cholesterol
• Increased fat-burning efficiency 
• Boosted athletic performance 

How do you assess aerobic capacity?

The most accurate method of assessing aerobic capacity is through a type of health and fitness test called the VO2 Max test.  

The VO2 Max test is a graded exercise test that measures your maximal oxygen uptake. The VO2 Max measures the maximum rate of oxygen that your body can use during intense exercise, measured in mL/kg/min. 

How does the VO2 Max test work?

The test takes approximately 20 mins to complete and can be carried out on either a treadmill or a stationary bike. The test-taker wears a face mask which measures the percentage of oxygen in inhaled and exhaled air throughout the test. 

After a warm-up, you will exercise at a gradually increasing intensity. This allows the test to assess how well your cardiorespiratory system adapts to working at different intensities. As you complete the test, you will reach a point at which your body transitions into working anaerobically – how quickly or slowly this occurs depends on how well your body processes oxygen during exercise.

Once your body hits this anaerobic threshold, you can continue to work at a higher intensity, but the amount of oxygen that is processed by your body won’t increase. Shortly after reaching the anaerobic threshold, you will reach your VO2 Max, after which the test will conclude with a cool-down period.  

What can a VO2 Max test tell me?

A standard VO2 Max test can provide data about your cardiorespiratory fitness, including your maximum heart rate, respiratory rate, anaerobic threshold, maximal oxygen uptake, and aerobic capacity.  

Depending on the equipment used, some more advanced VO2 Max tests will also be able to give you information about your training zones and how your body processes fats and carbohydrates. 

This information can be used to inform your training routine and how best you can work towards goals such as improving your aerobic capacity. 

How long does it take to improve aerobic capacity?

The length of time it’ll take you to improve your aerobic capacity and overall aerobic performance will depend on your training regime, your existing level of aerobic fitness, and the time you’re able to dedicate to working on your aerobic capacity. 

It’s typically recommended to re-test your VO2 Max after a period of 12 months – 6 months if you’re a professional athlete. This is to ensure you have sufficient time to train in a way that could lead to a marked improvement. 

How to improve your aerobic capacity with a VO2 Max test

Now that we’ve outlined what aerobic capacity is and how to test it, it’s time to look at how you can get started improving your aerobic performance. 

Step 1: Measure your baseline VO2 Max 

If you’re looking to improve your VO2 Max, you will first need an accurate measurement of your aerobic capacity at present. The best way to achieve this is through a VO2 Max test, which assesses your body’s ability to process oxygen during exercise. 

If you’ve already got a recent measurement of your VO2 Max, then you have the data you need to proceed to the next step. Otherwise, you can assess your VO2 Max by booking a VO2 Max test with a trusted provider or sports performance lab. 

If you don’t have access to VO2 Max testing, you can get a rough estimate of your aerobic capacity by completing a test such as the 12-minute run test or Beep test, neither of which requires any specialist equipment to complete. 

Some fitness trackers such as Garmin or Apple will have a predicted VO2 Max figure. How accurate this figure is will depend on how similar you are to the original population which was used to create the correlations. Unfortunately, because each company considers this a trade secret, it’s impossible to know how accurate these figures are unless we ‘calibrate’ them against a lab-based VO2 Max test.

Step 2: Train at a steady state to improve fat-burning

Low-intensity steady state (LISS) training involves maintaining a steady rate of exercise over a long period – for example, walking, jogging, swimming, or cycling at a rate you can easily maintain. 

In addition to lowering the risk of high blood pressure, stroke, and diabetes, LISS workouts are accessible for beginners and help to build endurance for higher-intensity workouts. Low-intensity workouts also tend to need less recovery time and enhance the body’s ability to use fat as a fuel source – which both promotes weight loss and allows the body to use carbohydrates as fuel at higher intensities efficiently. 

So, while they won’t directly improve your aerobic capacity, aerobic training workouts such as LISS can be a great way to pave the way to high-intensity workouts. 

Step 3: Incorporate high-intensity workouts to boost aerobic capacity

High-intensity workouts – such as HIIT (high-intensity interval training), running, speed walking, circuit training, sprint interval training, Tabata training, jump rope, and stair-climbing – are essential to increasing your aerobic capacity. 

High-intensity training that requires you to work at, or nearly work at, your anaerobic threshold, will help you to improve your VO2 Max by improving all the pathways by which your body takes on and processes oxygen. From your lungs getting better at taking in air, to your heart pumping more blood around your body, the effects of high-intensity exercise will improve all the systems responsible for producing energy for your muscles as you work out. 

One way of incorporating high-intensity training is through high-intensity interval training (HIIT), which incorporates short bursts of exercise punctuated with brief rest periods. These bursts of high-intensity exercise – performed at 80-90% of your max heart rate – have been shown to improve your aerobic capacity, improve blood flow, and lower your resting heart rate. 

If you’re trying to assess the intensity of a workout, a good rule of thumb t is the talk test – at a high-intensity level, you should only be able to speak a few words at a time.  

Step 4: Re-test after 6-12 months to assess improvement 

When it comes to checking in on your progress, wait at least 6-12 months before re-assessing your aerobic capacity with a VO2 Max test.

6 months may be an appropriate time frame if you’re training professionally, or have significant time and energy to dedicate to working on your cardiorespiratory fitness. Otherwise, 12 months is a great time to book a re-test and see the results of your hard work. 

Kickstart improving your aerobic capacity with a VO2 Max test at My Vital Metrics

Whether you’re an athlete looking to boost your cardiovascular performance or at the start of your fitness journey, getting an accurate assessment of your cardiovascular fitness is a great way to plan your next move.

Here at My Vital Metrics, we offer the gold standard in cardiovascular and body composition testing, designed to give you the data you need to unlock your body’s full potential. 

To get started with improving your aerobic capacity, reach out to My Vital Metrics to book a VO2 Max test or to schedule your free fitness and nutrition consultation today!

What does peak performance look like for you? 

Defined as “an individual’s best theoretical performance capacity, within the scope of their sport, genetic potential, training status, and performance-limiting factors,” peak performance is a complex phenomenon that looks different for each and every athlete. 

Unfortunately, there’s no magic combination of factors (whether that’s your training routine, rest and recovery, nutrition, mindset, conditioning, coaching, or equipment) that will lead to peak performance for everyone. In fact, with so many factors at play, it can be hard to tell which parts of our hard work and dedication are paving the way to our next personal best – and which are holding us back.  

Removing the guesswork starts with acquiring accurate information about our sports performance, including our overall health and physical fitness – that’s where fitness testing comes in. 

In this article, we’ll take a look at what fitness testing is, the benefits of fitness testing for athletes looking to maximise their performance, and recommend the top fitness tests worth taking.  

What is Fitness Testing?

Fitness testing refers to any test, assessment, or measurement that contributes to an overall assessment of your fitness level.  

Popular fitness tests include body composition tests to measure body fat, cardiovascular tests to measure aerobic endurance, and muscular endurance tests to assess the strength and endurance of certain muscle groups.  

Types of fitness tests for athletes

Fitness testing for athletes can encompass a wide range of tests. Some of the most common types include:

• Body composition testing: DEXA scan, bioelectrical impedance analysis (BIA), BMI, and skinfold measurements
• Cardiovascular performance testing: VO2 Max test, FatMax test, 12-min run test
• Bone health testing: DEXA scan for bone density
• Metabolic testing: Resting Metabolic Rate test, FatMax test
• Blood tests for athletes: Cholesterol tests, HbA1c test, thyroid health, hormonal testing, and other blood tests
• Tests for muscular endurance and strength: Press-up test, squat test, 30-metre sprint test, etc.

For a full list of the types of fitness testing, how they’re performed, and how they can benefit you as an athlete, check out our comprehensive guide to the power of fitness testing.  

Who is fitness testing for?

Fitness testing is for anyone looking to better understand their physical health and fitness. For athletes, fitness testing is a smart way to make sure you’re training safely, decide on appropriate performance goals, and boost your motivation through progress tracking. 

Tests that analyse body composition, cardiovascular performance, and muscular endurance can be highly relevant to athletes across a range of sports and activities, including:

• Running & athletics
• Cycling
• Boxing and martial arts
• Marathon and triathlon training
• Rock Climbing
• Swimming 
• Weightlifting, powerlifting, and CrossFit 
• Fun runs and charity races

While the most relevant tests will vary depending on your sport, goals, competition level and more, gaining insights into your health and fitness is a great starting place for anyone, regardless of current fitness level. 

Do I have to be a professional athlete to benefit from fitness testing?

Not at all. Many types of fitness tests are accessible to athletes of all abilities – professional, recreational, or even aspirational! 

While a few fitness tests may require a baseline level of fitness or ask that you meet certain health criteria, many tests are graded and/or adaptable and therefore can be adjusted to suit your fitness level. If you have any concerns about the suitability of a given test, make sure to ask your coach, PT, or fitness assessor and they’ll be able to advise you on the best tests for you.  

If you’re in the early stages of prioritising your fitness, changing sport, or returning after an injury, fitness testing can be a great opportunity to take baseline measurements before jumping into a new training program. 

The Benefits of Fitness Testing for Athletes

While there are numerous reasons for seeking fitness testing, here are the most common benefits of fitness testing for athletes: 

Establish accurate baseline measurements

Unlocking your athletic potential and taking control of your health starts with an accurate assessment of where you’re at. 

Taking baseline measurements of your aerobic endurance, body composition, muscular endurance, and metabolic profile is a great way to mark the start of the next chapter in your health and fitness. 

Not only does this approach let you look back and compare measurements over time, but testing can offer information into how you can best optimise your training time. Rather than wait until you’ve started a new season, training program, or nutritional plan, aim to track your measurements from day one to maximise your time and efforts. 

Track improvement over time 

One of the most satisfying benefits of fitness testing for athletes is tracking improvement over time. 

After you complete your fitness assessment and receive your fitness test results, not only will you have personalised insights into how you can strategically improve your performance, but you’ll have the data to show when you’ve done so. 

Metrics such as a detailed body composition analysis – which can be achieved through a DEXA scan for body composition – ensure you can measure the progress your scale can’t capture. Small changes can stack up to make a big difference, and fitness testing gives you the data to demonstrate your hard work. 

Create data-informed SMART goals

The acronym – which stands for Specific, Measurable, Achievable, Relevant/Realistic and Time-Bound – offers a helpful framework for creating concrete goals with a defined outcome. If you’ve ever struggled with setting unattainable goals or not knowing whether you’ve reached a milestone, then SMART goals are for you. 

Here are some examples of generalised goals and how they could be translated into SMART fitness goals: 

• “Run faster” → “Run a half-marathon in under 2 hours by the end of August next year” 
• “Go to the gym more” → “Train 3x a week at the gym each week this month” 
• “Improve my flexibility” → “Stretch all muscle groups for 15 minutes each morning”

When it comes to SMART goals, the more detail we’re able to add the better. By offering an accurate assessment of our starting point, fitness testing can help us to:

• Choose goals that are relevant, realistic, and achievable
• Track measurements to view progress over time
• Identify the types of training that will have the biggest impact on performance
• Visualise progress as backed up by data 

To discover which fitness tests could help you fine-tune your SMART goals, reach out to My Vital Metrics for a free consultation. 

Train smarter, not harder 

Fitness testing can present key insights into how to maximise your training efficiency. 

The VO2 Max test, a fitness test for aerobic endurance, is a great choice not only for those in cardio-intensive sports, but for anyone looking to understand their maximum heart rate, training zones, respiratory rate, aerobic threshold, and anaerobic threshold. 

As well as being measures of cardiovascular fitness, both the VO2 Max test and FatMax test can offer key information about how your body burns fats and carbohydrates, which can be used to maximise fat burning and/or weight loss during your workouts. 

Having access to personalised data (rather than relying on generalised calculators or estimates) can help you train smarter by removing the guesswork from your training. 

Achieve Peak Athletic Performance with Fitness Testing for Athletes at My Vital Metrics

Whether you’re reaching a performance plateau or curious about how fitness testing could enhance your training routine, My Vital Metrics has the perfect fitness testing solution for you. 

From a one-off  DEXA scan for body composition to a full fitness assessment, expert athletic performance testing can empower you to create impactful goals and take your performance to the next level. 

Reach out to My Vital Metrics to schedule your free fitness & nutritional consultation today!

Over a third of UK adults wear a fitness tracker. Despite varying levels of accuracy, these trackers – including smart watches, fitness watches, and other wearables – have been shown to promote habits which benefit our overall health. 

A large-scale 2022 research study determined that wearable activity trackers are associated with a clinically significant increase in exercise motivation and aerobic capacity, as well as being positively associated with weight loss and a decrease in blood pressure. 

Similarly, a UCLA study found that the positive effects of activity trackers were compounded by combining the tracker with personalised feedback designed to reinforce behaviour changes. The study highlighted the importance of having guidance and encouragement to maintain the lifestyle that the trackers prompt. It goes to show that even with so much data at our fingertips, it can be difficult to translate our daily metrics into an action plan – especially if we’re not seeing the results we want.  

Health and fitness tests offer a way to step back from the day-to-day measurements (which can hide the real changes) and establish new baseline metrics or view your progress through an in-depth assessment.

Whether you’re hitting a plateau with your workouts or completely new to fitness, health and fitness testing can provide personalised insights into where you currently stand and how you can progress. In this article, we’ll offer a comprehensive overview of what health and fitness testing is and how it can benefit you.

What is Health and Fitness Testing?

A fitness test, or a fitness assessment, is a series of tests designed to offer an overall assessment of your fitness level. Similarly, health testing involves a series of tests and measurements that offer insights into your physical health. 

Health and fitness testing is a broad category that can include several different test types, including tests to establish your body composition, range of movement, strength, cardiovascular capacity, bone strength, heart health, metabolic health, and more.   

These tests might be carried out by professionals such as doctors, medical specialists, nurses, personal trainers, coaches, physiotherapists, or fitness specialists.

What Can Fitness Testing Tell You About Your Health?

Health and fitness tests can offer you a wealth of information about your current health and fitness levels, including your:

• Metabolic health
• Cardiovascular fitness/aerobic endurance
• Muscle power and strength
• Muscular endurance
• Bone health
• Cholesterol levels
• Blood sugar levels and diabetes risk
• And much more!

How Accurate is Fitness Testing?

The accuracy and reliability of a given fitness test depend not only on the type of test, the equipment it is carried out with, and the expertise of the person carrying out the test but also on day-to-day variables such as:

• The time of day
• Temperature and humidity of the testing space
• Length of warm-up
• Whether a person performs the test fasted
• How rested or tired a person is when they perform the test 

Tests administered in a consistent environment, with well-checked equipment and clear instructions given to the test-taker are more likely to be accurate and reproducible. This is particularly important if you are looking to retake health and fitness tests at a later date to compare results. 

To make sure your fitness tests are as accurate as possible, make sure to:

• Follow any instructions regarding fasting or time of day
• Provide any up-to-date medical information to the test administrator
• Ask questions if you are unsure about how to carry out a test
• Give each test the maximum effort you can (without causing pain)

For the best results, consider working with a lab that specialises in the type of tests you’re seeking, whether that’s a DEXA scan for body composition, a VO2 Max test to determine cardiovascular endurance, or baseline blood tests to gain a clearer picture of your overall health. 

Not sure what type of testing would benefit you? We’ll cover how to choose the right health and fitness test for you a little later on.

Who Can Benefit from Health and Fitness Testing?

The short answer is that anyone interested in improving their health and fitness can benefit from testing. All sorts of people access testing, including:

• Professional athletes
• Recreational athletes
• Those interested in remaining healthy and active as they get older
• Regular gym-goers 
• Those interested in monitoring or improving their blood sugar
• Those interested in monitoring or improving their cholesterol
• Those considering their health and fitness for the first time

Regardless of where you’re at, how active you currently are, or your reasons for fitness testing, health and fitness testing can help empower you to reach your health and fitness goals. 

What Are the Benefits of Health and Fitness Testing?

Why is fitness testing important? 

Fitness testing can give you the information you need to unlock new levels of athletic performance, optimise your general health, or set targeted goals for your health and fitness. Many people turn to fitness testing to:

Establish baseline measurements 

Making changes to your health and fitness starts with knowing where you’re at. Gaining accurate measurements of your baseline level of health and fitness gives you something to measure against as you take the next step on your fitness journey. This can boost motivation and provide concrete “proof” of your hard work, especially if you’re struggling to notice your results in your day-to-day life.

Identify your strengths and weaknesses

Fitness testing is a quantified way to identify strengths and weaknesses in your overall fitness, aerobic endurance, and muscle strength and power. Equipped with information about your specific body type, fitness level, and general health, you’ll be empowered to make data-informed changes to your workouts and nutrition – removing any guesswork.

Create targeted goals 

Finally, health and fitness testing gives you the information you need to create targeted goals that reflect your body, goals, and motivation. No more one-size-fits-all workout plans.

What Are the Limitations of Fitness Testing?

As with any decision relating to your health and well-being, it’s important to consider the pros and cons of fitness testing for your circumstances before committing. A fitness consultation can be a great way to assess which tests might be the best options for you as you continue your health and fitness journey.

Types of Health and Fitness Testing

With such a wide range of tests, providers, and reasons for seeking health and fitness testing, it’s crucial to be clear about the types of tests you are seeking and why. A professional health and fitness consultation can be a great way to talk through your goals, concerns, and questions before booking. 

Body composition testing

Body composition testing aims to measure the amount of fat, muscle, bone, and other mass in the body – or some combination thereof. Body composition tests vary in accuracy, accessibility, and detail of information they provide. 

Bioelectrical impedance analysis (BIA)

What is it: Bioelectrical impedance analysis (BIA) (sometimes referred to as bioelectrical impedance (BEI)) is a technology that devices such as bodyweight scales can use to measure metrics such as body weight and composition. BIA measures the rate at which an electrical current travels through the body to calculate an estimate of adipose tissue, or body fat percentage. 

What does it test: A BIA scale can be used to estimate a person’s fat-free mass. Then, based on demographic information provided such as gender, height, and weight, an estimation of body fat percentage can be made. 

How is it performed: Bioelectrical impedance is incorporated into devices such as home smart scales and the more advanced scales found in gym changing rooms. These may feature handholds, and require the user to stand barefoot in order for the current to pass through the body. 

Pros:

• Is a quick and easy way to estimate body composition
• Can be measured at home or the gym

Cons: 

• Is not as accurate as 3-compartment measures of body composition, such as a DEXA scan
• Has been seen to underestimate body fat percentage 
• Doesn’t analyse where body fat and lean mass are located
• Can vary day-to-day due to hydration, exercise, and more 

Who is it best for: Bioelectrical impedance is best for anyone looking for a rough body fat test or estimate of their body composition that they can easily measure at home or the gym.

Skinfold measurements

What is it: A skinfold test, carried out using skinfold callipers, uses skinfold thickness as an estimation of body composition measures such as body fat percentage. 

What does it test: Skinfold measurements are used to offer an estimate of body composition measures, including lean mass and body fat percentages. 

How is it performed: Skinfold callipers can be used to take measurements from various locations of the body, including the following:

• Abdomen
• Triceps
• Quadriceps
• Below the shoulder blade (subscapular)
• Above the hip bone (suprailiac)
• Mid-chest (pectoral) 

Each measurement is ideally taken three times, and an average is calculated. These measurements can then be inserted into an online body composition calculator to offer an estimate of lean mass and body fat.  

Pros:

• A fairly cheap and accessible measure of body composition 
• A convenient test that can be carried out at home

Cons:

• Not as accurate a measure of body composition as a DEXA scan
• Accuracy is variable depending on the callipers used, the tester’s competency, and the test-taker’s hydration level

Who is it best for: Skinfold measurements are best for anyone looking for a rough estimation of their body fat percentage.

DEXA Scan

What is it: A DEXA (dual-energy X-ray absorptiometry) scan is an enhanced, low-level X-ray scan that can be used to measure body composition. Typically performed as a whole-body scan, the DEXA scan works by passing two X-ray beams through the body, which are absorbed at different rates depending on the type of tissue they pass through. The absorption rates allow the DEXA to accurately determine how much fat, muscle, and bone there is in a particular area of the body. 

What does it test: The DEXA scan gives data on body fat percentage and fat deposition (including the android/gynoid ratio and the quantity of visceral fat), lean mass percentage and distribution (including any muscular imbalances), and bone mineral content (BMC) and bone mineral density (BMD). 

How is it performed: A DEXA scan for body composition can be performed in a specialist fitness lab. The DEXA  technician will ask you to undress to your underwear and position you lying face-up on the bed, ensuring that you are evenly spaced. They will also lightly secure your feet to each other so your legs can’t swing. The receiver arm of the scanner will pass over your body in three sweeps in order to gradually build up a picture of you. You will need to remain very still while the scan is happening to ensure the best quality image possible.

Pros: The DEXA is the gold standard test for body composition analysis, offering a detailed breakdown of body fat, lean mass, and bone density segmented by body area. The DEXA is consistently more accurate and precise than two-component body composition measures. 

Cons: A DEXA scan report is only as beneficial as its interpretation. Since a DEXA scan is often more expensive than more readily accessible (yet less accurate) measures of body composition, it’s worth ensuring the price of your scan includes a professional post-scan consultation to help you turn your results into action. 

Who is it best for: Anyone looking to better understand their body composition, and gain accurate baseline measurements of body fat, visceral fat, and muscle mass, or identify muscular imbalances. 

Cardiovascular fitness tests

Cardiovascular fitness/performance, cardiorespiratory fitness (CRF), cardiorespiratory endurance, and aerobic fitness – these terms all refer to a single concept: the body’s capacity to use its cardiac and respiratory systems to effectively deliver oxygen to muscles during sustained exercise. 

High cardiovascular fitness is positively associated with lower blood pressure and cholesterol levels, increased strength and stamina, and a reduced risk of cardiovascular disease. 

There are several types of cardiovascular fitness tests available, including the VO2 Max, FatMax test, and 12-minute run test. Let’s take a look at the pros and cons of each test.

VO2 Max 

What is it: The gold standard in cardiovascular assessment, the VO2 Max test is a graded exercise test that measures maximal oxygen uptake. The VO2 Max test is measured in mL/kg/min and measures the maximum rate of oxygen that your body can use during intense exercise. 

What does it test: Cardiovascular fitness/aerobic endurance

How is it performed: The test-taker performs the test by exercising on a treadmill or stationary bike at a steadily increasing intensity. A face mask is fitted to measure the ratio of oxygen to carbon dioxide present in both inhaled and exhaled air throughout the test. 

Pros: 

• Considered the best indicator of cardiovascular fitness
• Has a high degree of accuracy
• Offers a wealth of data including maximum heart rate, training zones, respiratory rate, aerobic threshold, anaerobic threshold, and information on how the body burns fats and carbohydrates
• Personalised insights for weight loss, fat burning, and training efficiency 

Cons: 

• Relatively time-consuming
• Can be cost-prohibitive 
• Needs to be performed by a trained professional, often in a medical setting or sports performance lab
• The intensive nature of the test means it isn’t suitable for everyone (certain medical conditions may disqualify you from the test without a doctor’s recommendation)

Who is it best for: The VO2 Max test is a great choice for athletes and fitness-oriented individuals looking to maximise their performance at different heart rate intensities and boost their overall capacity to process oxygen. 

It’s also a good fit for anybody looking to establish their training zones and how their body utilises fats and carbohydrates during training at varying intervals. 

Finally, since VO2 Max is positively correlated with longevity, it’s a great test for anyone seeking to take steps to live a healthier life. 

FatMax test

What is it: The FatMax test is a measure of fat oxidation that identifies the intensity of exercise at which the test-taker’s fat-burning potential is greatest. The test shows the ranges of heart rates at which the test-taker is currently best at burning fat due to exercise and can reveal the ideal training intensity for them to be working at to make use of the good work done and expand upon it.

What does it test: The FatMax test measures oxygen and carbon dioxide output during exercise. The ratio of these gases provides information about the fuel source being used at a particular intensity of exercise. At a given time, a 1:1 ratio of carbon dioxide to oxygen indicates that the test-taker is using carbohydrates as fuel, while a 0.7:1 ratio indicates the test-taker is using fat as fuel. 

How is it performed: The FatMax test is typically performed on a treadmill. The test-taker is fitted with a heart rate strap and a mask which monitors the ratio of oxygen to carbon dioxide inhaled and exhaled throughout the test. Starting at a low intensity, the test-taker walks on the treadmill at increasing inclines until fat oxidation reaches a peak level and starts to decline, at which point the test concludes. 

Pros:

• Offers insights about how to train most efficiently for fat-burning
• Helps you to get the most out of your cardio workouts
• Identify the optimal fat-burning heart rate for your body
• Not a high-intensity test and is accessible to most people 

Cons:

• Needs to be performed with specialist equipment 
• Requires expert interpretation to make the most of the data 

Who is it best for: The FatMax test is great for anyone looking to understand how their body burns fuel, or looking to burn fat in the most efficient way possible. Since it doesn’t require reaching as high an intensity of exercise as the VO2 Max test, it’s an accessible option regardless of fitness level.

12-minute run test

What is it: The 12-minute run test, or Cooper test, is a fitness test designed to determine aerobic fitness by offering an estimate of VO2 Max. Originally developed by Kenneth Cooper to estimate the fitness levels of military personnel, the 12-minute run test requires the test-taker to walk or run as far as they can within a 12-minute interval. 

What does it test: Aerobic endurance. The result of the test (in either miles or kilometres), is inserted into a formula to produce an estimate of VO2 Max, given in ml/kg/min. Online fitness calculators allow test-takers to easily compare their scores with those in their age and gender bracket. 

Pros: 

• The 12-min run test is simple, and be carried out anywhere, by anyone 
• The test is accessible: for those who aren’t able to run, the test can be carried out at a walking pace

Cons: 

• The test offers an estimate of VO2 Max, not an exact calculation 
• Variables such as location, surface, humidity, temperature, and motivation can prevent replicable results

Who is it best for: The 12-minute run test is best for those looking to quickly estimate their aerobic endurance for free, and who are confident in their ability to run or walk for 12 minutes safely.  

Blood tests for health and fitness

What is it: Blood tests are a simple way to test common health indicators such as cholesterol levels, thyroid function, blood sugar levels, hormone levels, and more. These tests might be requested by your GP or medical specialist or can be proactively booked through a pharmacy, online health clinic, or health and fitness lab. 

What does it test: Some popular blood tests for health and fitness include:

• HbA1c: A diagnostic test for diabetes and pre-diabetes, the HbA1c blood test is a blood sugar test that measures the amount of blood glucose attached to haemoglobin in your blood.
• Lipid panel: A cholesterol test that calculates total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides.
• FBC: A full blood count (FBC) measures the quantity of red blood cells, white blood cells, platelets, and haemoglobin present in your blood. This test can be used to screen for anaemia, infection, and other medical problems.
• Thyroid function test: Tests T3, T4, and TSH levels to assess how well the thyroid gland is working and to diagnose thyroid disorders.
• Hormone tests: Tests for oestrogen, testosterone, and cortisol levels can be used to identify hormonal imbalances.

How is it performed: A blood test can be performed in two ways: 

• Venous blood test: Blood is collected from a vein (typically in the arm) using a needle
• Fingerprick blood test: Blood is collected from the fingertip using a lancet.

A venous blood test is the standard in medical settings, while a fingerprick blood test can be carried out at home or in another testing setting. The main advantages of a fingerprick blood test are that they are quick and easy to carry out, and tend to be experienced as less invasive. 

Pros:

• Quickly highlight key markers of overall health
• Flag areas of concern that are worth raising with your GP
• Suggest types of lifestyle changes that might benefit your health
• Often free or cheap to have performed

Cons:

• Only test certain health markers 
• Don’t offer a complete picture of overall health and fitness 

Who is it best for: A blood test for health and fitness (or combination of blood tests) is a great starting place for anybody looking to prioritise their overall health or check on their blood sugar and cholesterol levels. 

Muscular endurance tests

What is it: Muscular endurance tests assess the muscular endurance of a given muscle group using repeated calisthenic-type exercises. One popular example of a muscular endurance test is the push-up test. Other common tests for muscular endurance include:

• Full squat (lower body)
• Sit-up (core)
• Bicep curl (muscle-specific)
• Burpee (full body)
• Plank hold (core)

Since muscular endurance tests are muscle/muscle-group-specific, it is possible to have varying levels of muscular endurance across different muscle groups. 

What does it test: Muscular endurance is the ability of a muscle or muscle group to sustain repeated contractions in quick succession over a measured period. Muscular endurance serves as a strong indicator of training effectiveness and can be an effective method of tracking change in muscular endurance across different muscle groups. 

How is it performed: A muscular endurance test can be performed at the gym or home and doesn’t require any specialist equipment. For the chosen exercise/s, the test can be performed in two different ways: 

• The exercise is performed continuously, with good form, until exhaustion
• The exercise is performed as many times as possible, with good form, within a 60-second time limit

Pros: 

• Can easily be performed at home or the gym 
• Doesn’t require any specialist equipment
• Muscular endurance is one of the key indicators of overall fitness
• Muscular endurance is important for everyday life and can help reduce the risk of injury

Cons:

• Doesn’t measure muscle strength, flexibility, or power
• Requires the test-taker to maintain good form throughout the tests

Who is it best for: Anyone looking to quickly test baseline muscular endurance in specific muscle groups, or wanting to track training effectiveness over time. 

Metabolic testing

Metabolism – the process by which the body breaks down food into energy – is variable from person to person, and linked to factors such as body size, body composition, age, sex, and exercise level. 

Metabolic testing provides insights into how effectively your body utilises the calories you gain from food to fuel your body. Examples of metabolic tests include the resting metabolic rate (RMR) test and the lactate threshold test. 

Resting metabolic rate test 

What is it: The resting metabolic rate (RMR) test – also known as the basal metabolic rate (BMR) test – measures the number of calories that the test-taker burns at rest. 

What does it test: The RMR test uses a method called Indirect Calorimetry to determine energy expenditure. This involves measuring the oxygen saturation of the air the test-taker exhales at rest and comparing this to the oxygen saturation of the air being inhaled. The amount of oxygen taken in throughout the test can then be used to calculate the caloric needs of the test-taker at rest.  

How is it performed: An RMR test is typically carried out at rest, either lying down or reclining. The test-taker wears a nose clip and is asked to breathe through a breathing tube for the duration of the test, which lasts approximately 10 minutes. 

Pros: 

• Provides an accurate, measured calculation of metabolic rate
• The test is quick and non-invasive
• Offers personalised data to inform plans for weight loss, gain, or maintenance

Cons:  

• Needs specialist equipment to be performed
• May not be accessible to everyone 

Who is it best for: An RMR test is best for anyone looking to assess their metabolism and accurately determine their caloric burn at rest.

Lactate threshold test

What is it: A lactate threshold test is a measure of blood lactate level during exercise. It is a graded test which measures blood lactate levels at increasing levels of exercise intensity, to identify the point at which lactate is produced at a faster rate than it can be removed from the bloodstream. This point is referred to as a person’s lactate threshold, LT2, or anaerobic threshold.  

What does it test: A lactate threshold test is used as a measure of performance ability for endurance exercise. 

At low to moderate levels of exercise, a person’s lactate production is typically balanced with lactate removal. However, during high-intensity exercise, the body’s ability to utilise oxygen to generate fuel through glycolysis decreases. The body continues to generate fuel through anaerobic glycolysis, but this process produces byproducts. After a period of time, the body’s production of lactate will exceed its ability to remove it – this is known as the lactate threshold.

The higher a person’s lactate threshold, the longer their body can perform intense exercise.  

How is it performed: A lactate threshold test can be performed in a dedicated sports lab. The test typically involves the test-taker completing a graded exercise test on a treadmill or stationary bike, with a fingerprick blood test being carried out at each exercise intensity to determine their lactate level. 

Advances in fitness technology allow real-time lactate measurements to be taken continuously via an enzyme-based wearable sensor, vastly improving the accuracy and breadth of data. 

Pros: 

• A good measure of submaximal fitness
• Can inform training levels for both professional and recreational athletes 

Cons:

• Needs to be performed with specialist equipment
• Often requires repeated blood testing at each exercise intensity

Who is it best for: The lactate threshold test is best for recreational and professional athletes looking to determine appropriate training intensities and monitor their aerobic endurance. 

Bone health testing

What is it: Bone health is typically tested with a bone density scan which is carried out using a DEXA (dual-energy X-ray absorptiometry) scanner. The DEXA produces a high-resolution scan of a single area of the body – typically the spine or hip. 

What does it test: A bone density scan measures bone mineral density (BMD). This metric can then be compared to the BMD of other individuals of the test-taker’s age and gender, and/or to a ‘peak’ BMD. The number of standard deviations the score is away from these ‘typical’ scores can provide a measure of relative bone health. 

How is it performed: The DEXA scan for bone health is carried out with the test-taker lying down on an open X-ray table. The scanner passes over the area of the body being scanned and two low-dose X-ray beams pass through the body to assess the density of the bone. 

A bone density scan can be carried out in two ways:

• At the recommendation of your GP or hospital doctor (as a diagnostic test for osteoporosis or osteopenia)
• Privately, as an overall assessment of bone health  

Pros:

• A bone density scan is quick and non-invasive to carry out
• The DEXA is considered the gold standard for bone density testing 
• Provides information about fracture risk  

Cons:

• A bone density scan won’t identify the reason for less dense bones (for example, osteoporosis, or low vitamin D levels)

Who is it best for: Anyone wanting to check in on their bone health. You might be at an increased risk of bone problems if you:

• Have certain health conditions, such as arthritis
• Have broken or fractured a bone
• Are experiencing menopause or perimenopause
• Are postmenopausal and also drink or smoke heavily
• Have, or have had, an eating disorder, or low BMI 

Functional movement assessment

What is it: A functional movement assessment is a quantified assessment of functional strength and flexibility. It can be used to assess muscular imbalances, identify possible causes of performance issues, and prevent injury. 

What does it test: A functional movement assessment tests your overall strength, flexibility, and range of motion across all major joint complexes, including:

• Neck
• Shoulders
• Thoracic spine
• Lumbar spine
• Hips
• Knees
• Ankles  

How is it performed: A functional movement assessment can be performed in a specialist fitness lab, or by a physiotherapist or athletic performance coach. The tests carried out typically include a combination of the following, depending on what is needed:

• Single-leg stand/balance test
• Mid-thigh pull
• Grip strength test
• Countermovement jump
• Ankle dorsiflexion
• Leg extension
• Leg flexion
• Trunk rotation
• Neck rotation
• Neck flexion
• Hip extension
• Push up test

Pros:

• A non-invasive test 
• Can be personalised to your performance needs or specific muscular groups
• Provides key information on muscular strength, mobility, and imbalances

Cons: 

• Requires some specialist equipment
• Results can be affected by energy levels and fatigue 

How to Choose the Right Health and Fitness Tests for You

Step 1: Assess your goals

Figuring out your goals is the first step to choosing the right health and fitness test for you. 

What do you want the test/s to achieve? What information are you hoping to gain? What will the test enable you to do?

Some common reasons for seeking health and fitness testing include to:

• Gain an accurate understanding of your current health and fitness
• Establish baseline measurements before making changes to your fitness or nutrition
• Identify your performance strengths and weaknesses 
• Monitor improvements in your health and fitness over time 
• Inform goal-setting by identifying areas for improvement
• Screen for common health problems relating to cholesterol, blood pressure, thyroid function, and insulin sensitivity

Identifying which goals are most important to you can help you narrow in on which tests are – and aren’t – going to be most helpful for you at this time. 

If you’re not sure what your goals are, then booking a free fitness consultation can be a great way to hone in on what you want to achieve, and the types of tests that can get you started. 

Step 2: Get familiar with different types of fitness test

As we outlined earlier, there are a few different categories of fitness tests:

• Body composition tests (to measure levels of body fat and lean mass)
• Cardiovascular fitness tests (to determine aerobic endurance)
• Blood tests for health and fitness (to track markers of overall health)
• Muscular endurance tests (to measure the strength and endurance of muscle groups)
• Metabolic testing (to identify caloric needs)
• Bone health testing (to assess bone density)
• Functional movement assessments (to assess muscle stability, flexibility, and symmetry)

The right tests for you will depend on the goals you outlined in Step 1, as well as your budget, the amount of time you can dedicate to testing and your geographical location. 

While everyone’s situation will be different, some test types tend to offer a smart baseline for certain goals – such as body composition, metabolic testing, and general health testing for weight loss, cardiovascular fitness, muscular endurance, and functional movement assessments for athletic performance.

Step 3: Prioritise

Next, prioritise which of the tests you have highlighted are most important to your goals. Are there tests that you’re interested in having as a one-off? Are there tests you’d like to get a baseline measure of to track changes over time? Taking the time to consider which tests are most important to you – and why – can help ensure your health and fitness test offers you the best value for your investment. 

Step 4: Book your fitness tests with a trusted provider

Once you’ve identified the best fitness tests for you, it’s time to book your tests and scans! Reading customer reviews can be a great way to review providers and find an accredited testing location to have your fitness tests performed. 

How to Prepare for a Health and Fitness Assessment

To get the most out of your fitness assessment, there are a few simple tasks you can complete ahead of time to ensure all goes smoothly on the day:

• Ask questions in advance, and write down any lingering questions to ask on the day
• Make a note of any medical conditions and medications and bring this with you to your assessment
• Review any instructions around fasting or exercise in advance of your tests, and make sure to follow these
• Get a full night’s sleep the night before your assessment
• Wear comfortable clothing that you can easily move in, or bring gym clothes to change into at the testing location
• Give yourself plenty of time to find your testing location

Then, attend your assessment, and receive your results! 

How to Interpret Your Health and Fitness Test Results

Once you’ve completed your first fitness tests, it’s time to take the results and put them into action! To do so, it’s essential to understand what your test results are telling you – and what they’re not. 

Even the most comprehensive health and fitness assessment is just data without a clear breakdown of the results, how to interpret them, and how you can use the information to progress towards your health and fitness goals. 

One of the most complex test reports is the DEXA scan. To get a better sense of how to interpret and use the numbers in your report, check out our guide to understanding your DEXA report. 

Unlock Your Potential with Health and Fitness Testing at My Vital Metrics

Health and fitness testing offers key insights into your body composition and overall health and fitness profile. These metrics are essential to maximising your training time, fuelling your body efficiently, and reaching your fitness & sports performance goals.  

My Vital Metrics is the only dedicated fitness lab in the UK to bring together the very best in scientific testing for body composition analysis (DEXA Scan), aesthetic and postural assessment (3D Body Scan), resting metabolic rate (RMR) testing, aerobic endurance testing (VO2 Max & FatMax), and functional movement assessments. 

All our tests and packages come with a comprehensive post-scan consultation to ensure you have the information you need to leverage your test data. 

Not sure which tests would be right for you? Reach out to My Vital Metrics to schedule your free fitness & nutritional consultation today!

So what happened after the alcohol

After completing the first test, the subject was given a large glass of wine and a jam doughnut. While it might have been interesting to see the individual effects of these foods, we were limited by time, and strictly it we were to do that we would need to start with the subject in a fasted state each time, which would necessitate a multi-day experiment.

Regardless, the experiment done as it was, the results of the second test can be seen below. We can see exactly the result we were hoping for. Firstly, note how the total carbohydrate burn is reduced at all levels, even at the highest intensities. Secondly the carbohydrate burn is reduced to zero for some of the test – instead the results are showing that the body is getting all of its energy production from ‘fat’ according to the machine, but we know that this isn’t actually fat, but because fat and alcohol have the same RQ, this is actually alcohol being burned. 

Discussion

Other Implications

Beyond alcohol’s potential as a high number of calories, there are other effects which alcohol has which will impact your health and fitness journey. 

Firstly, while alcohol is being turned into energy, the body has to deal with ongoing high levels of glucose in the bloodstream, which will ultimately lead to a loss of insulin sensitivity, and an increase in insulin resistance. Once insulin resistance increases, the body will tend to further put on and store more fat, so its definitely to be avoided. 

A second effect of alcohol is the tendency for alcohol to cause fat to be stored around the liver. This fat, called Visceral Fat, is a particularly dangerous type of fat, for a couple of reasons.

Some studies have found that this fat can actually change the hormonal profile of the liver, and cause it to generate and store more food as fat. 

Secondly, visceral fat is highly correlated with high cholesterol, including high LDLs, low HDLs, high blood pressure, and increased arterial calcification.  

So what can I do?