Resting Metabolic Rate (RMR) Test

An RMR test measures how many calories your body burns at rest. This helps determine optimal daily calorie needs and personalizes nutrition planning.

Pre-Appointment Instructions:

• Fast for 8 hours before your test (water is okay)
• No caffeine for 5 hours beforehand
• Avoid exercise for 12 hours before the test
• Try to arrive relaxed, well-rested, and not rushed
• Wear comfortable clothing and be prepared to lie quietly for 15-20 minutes

Lactate Profile Test

Lactate profiling measures how your blood lactate changes as exercise intensity increases. It identifies personalized training zones for heart rate, perceived effort, and output (speed/pace or power). We can perform Lactate Profile tests on bike or treadmill.

Pre-Appointment Instructions:

• Avoid high-intensity training for 24 hours before the test
• Eat a typical pre-race meal 2–3 hours prior (don’t come fasted!!)
• Bring your bike or running shoes, depending on your preferred activity
• Wear training clothing suitable for intervals (you will be working hard!!)
• Bring water, a towel, and a change of clothes if desired. We do have a shower!
• Ensure your bike is in good working order, if cycling is involved

FUEL/Metabolic Test

Fuel metabolism testing shows how your body uses carbohydrates and fats at different intensities and gives you the same training zone information as the Lactate Profile test as well. It helps optimize training and fueling strategies for endurance or weight management goals. We can perform FUEL tests on bike or treadmill.

Pre-Appointment Instructions:

• Avoid caffeine for 5 hours before testing
• Avoid strenuous exercise for 24 hours prior
• Eat a normal meal 3–4 hours before the appointment (don’t come fasted unless instructed).
• Only drink water in the final 3 hours before your test – no calories of any kind!
• Wear comfortable cycling and/or running clothing
• If cycling is involved, bring your bike and cycling shoes

VO2 Max Test

VO2 max testing measures the maximum amount of oxygen your body can use during exercise. We can perform FUEL tests on bike or treadmill.

Pre-Appointment Instructions:

• No caffeine for 5 hours prior
• No intense exercise for 24 hours before the test
• Eat a light meal 2–3 hours before your appointment
• Only drink water in the final 3 hours before your test – no calories of any kind!
• Wear comfortable athletic clothing and running shoes or cycling shoes
• Expect to perform a maximal effort test — come well-rested and prepared!!
• Bring water and a towel if you’d like. We do have a shower you can use after your test.

A bike fit adjusts your bike setup to match your body, improve comfort, reduce injury risk, and increase efficiency. It ensures your position is optimized for your riding goals.

Pre-Appointment Instructions:

• Bring in your bike and cycling shoes (helmet, glasses not needed)
• Wear what you would typical ride in, ideally cycling shorts and jersey.
• Make sure your bike is clean (especially drivetrain) and tires are properly inflated. Bring along any additional parts that you can be used to adjust bar height, stem, saddles, etc.
• If you use insoles, orthotics, or wedges, please bring them with you
• Bring notes about any pain, discomfort, and performance issues you would like addressed

AiRO Aerodynamics analysis evaluates how your body position and equipment affect drag and speed. It helps cyclists find the most efficient riding posture and equipment for performance.

Pre-Appointment Instructions:

• Bring your bike, cycling kit, shoes, and helmet(s)— dress as you normally would for a race.
• Be sure your bike is clean for any necessary adjustments
• Bring hydration and any accessories relevant to your normal setup (aero bottles, race wheels, etc.)
• Bring your current race position preferences and any items you want evaluated
• Be prepared for multiple position adjustments during testing
• Due to current bike adjustment limitations, we might only virtually assess possible positions/optimizations.
• You may need additional parts or mechanical service following the appointment to get your bike set-up in the fastest position.