Comprehensive Fitness Assessment in Santa Cruz
Get a complete picture of your fitness and metabolism in Santa Cruz. Our Performance Pack combines VO₂ max testing (cardiovascular fitness and training zones) with RMR testing (metabolic rate and nutrition targets) for comprehensive health optimization. Know YOUR numbers-not population averages. Training AND nutrition data in one assessment.
Why Get a Complete Fitness Assessment?
Most fitness assessments only scratch the surface. BMI, body fat percentage, and generic fitness tests don't tell you HOW to train or WHAT to eat. Our comprehensive assessment gives you TWO critical pieces of data: (1) Your exact cardiovascular fitness and personalized training zones from VO₂ max testing, and (2) Your exact metabolic rate and nutrition targets from RMR testing.
This is the gold standard for fitness optimization. Used by elite athletes, serious fitness enthusiasts, and anyone who wants to take control of their health with objective, lab-grade data-not guesswork.
Your Performance Pack ($300) includes BOTH tests:
VO₂ Max Testing ($250 standalone)
Cardiovascular fitness assessment on your choice of equipment:
- VO₂ Max Value:
- • Your maximum aerobic capacity (ml/kg/min)
- • The ultimate fitness metric
- • Compare to age/gender norms
- • Track improvements over time
- 5 Personalized Heart Rate Training Zones:
- • Zone 1 to 2: Recovery and base building (easy effort)
- • Zone 3: Tempo (moderate)
- • Zone 4: Threshold (hard, sustainable 30 to 60 min)
- • Zone 5: VO₂ max intervals (maximal effort)
- • Based on YOUR physiology, not 220-age formula
- Ventilatory Thresholds (VT1 & VT2):
- • VT1 (aerobic threshold): Zone 2 ceiling-base training target
- • VT2 (lactate threshold): Key limiter for race performance
- • Critical for polarized training (80/20 method)
- Fat-Burning Zone (FatMax):
- • Exact HR where you burn the most fat
- • Important for weight loss and endurance
- Running/Cycling Economy:
- • Oxygen cost at various speeds/powers
- • Efficiency metric that complements VO₂ max
Duration: 45 to 60 minutes | Equipment options: NOHRd self-powered treadmill, Wahoo KICKR Bike, WaterRower, Jacob's Ladder XL stair mill
RMR Testing ($75 standalone)
Resting Metabolic Rate measurement for nutrition planning:
- Resting Metabolic Rate (RMR):
- • Exact calories YOUR body burns at rest
- • Represents 60 to 75% of total daily burn
- • NOT a calculator estimate-actual measurement
- Total Daily Energy Expenditure (TDEE):
- • RMR × activity factor = total daily burn
- • Your maintenance calorie level
- Personalized Nutrition Targets:
- • Weight loss: Safe deficit (TDEE - 300 to 500)
- • Muscle gain: Surplus (TDEE + 200 to 400)
- • Maintenance: Exact TDEE
- Macronutrient Recommendations:
- • Protein targets (0.8 to 1.2g per lb bodyweight)
- • Fat targets (20 to 35% of calories)
- • Carb targets (remaining calories for training fuel)
- Metabolic Health Baseline:
- • Is your metabolism "fast" or "slow"?
- • Track metabolic changes over time
- • Assess metabolic adaptation from dieting
Duration: 20 to 30 minutes | Method: Breathe normally through mouthpiece while resting
Performance Pack Total Value
VO₂ Max ($250) + RMR ($75) = $325 separately
Performance Pack: $300 - Save $25!
A comprehensive assessment is ideal for:
- Serious Athletes: Runners, cyclists, triathletes, endurance athletes wanting complete optimization
- Performance Goals + Weight Goals: Losing fat while maintaining/building fitness requires BOTH training and nutrition data
- Anyone Starting a New Program: Establish baseline fitness AND nutrition so you can track progress over time
- Data-Driven Individuals: You want objective numbers, not generic advice
- Coached Athletes: Give your coach complete metabolic data to design optimal training and nutrition plans
- Weight Loss + Fitness: Know your EXACT calorie needs and your EXACT fat-burning zone
- Health Optimization: Comprehensive wellness tracking for long-term health
- Return from Injury/Layoff: Re-establish baseline after time off
Training and nutrition are TWO SIDES of the same coin:
- You Can't Out-Train a Bad Diet:
- • VO₂ max testing tells you HOW to train
- • But if you're overeating or undereating, you won't see results
- • RMR testing provides the nutrition foundation
- You Can't Out-Diet Poor Training:
- • RMR testing tells you WHAT to eat
- • But if you're training at wrong intensities, you waste time
- • VO₂ max testing provides the training foundation
- Example: Weight Loss + Fitness
- • RMR shows: You need 1,800 cal/day for fat loss
- • VO₂ max shows: Train in Zone 2 (120 to 140 bpm) to maximize fat burning
- • Result: Lose fat, preserve muscle, improve fitness-all backed by YOUR data
- Example: Performance Athlete
- • VO₂ max shows: Train 80% in Zone 2 (below 155 bpm), 20% in Zone 4 to 5
- • RMR shows: You need 3,200 cal/day to fuel high training volume
- • Result: Optimal training + adequate fueling = maximum performance gains
Complete assessment takes 90 to 120 minutes. Both tests can be done in one visit:
Order of Tests
- 1. RMR Test First (20 to 30 min): Done while you're rested, before any exertion
- 2. Break (10 min): Rest, hydrate, prepare for VO₂ max
- 3. VO₂ Max Test (45 to 60 min): Graded exercise test to maximal effort
- 4. Results Discussion (15 min): Review both reports, answer questions
Preparation
- • Fast 4 to 5 hours before (for RMR accuracy)
- • No caffeine day of testing (affects metabolism)
- • No exercise day of testing (elevates RMR)
- • Comfortable athletic clothing and shoes
- • Well-hydrated (but don't chug water right before)
- • Good sleep night before
Same-Day Results
- • Complete report for VO₂ max (zones, thresholds, VO₂ max value)
- • Complete report for RMR (daily burn, TDEE, nutrition targets)
- • Personalized recommendations
- • Digital copies emailed
Turn data into action:
Training Application (VO₂ Max Data)
- • Long runs/rides: Stay below VT1 (Zone 2 ceiling) for base building
- • Recovery days: Zone 1 effort
- • Tempo workouts: Zone 3 (but minimize-gray zone!)
- • Threshold intervals: Zone 4 (at VT2)
- • VO₂ max intervals: Zone 5 (maximal)
- • 80/20 rule: 80% easy (Zone 1 to 2), 20% hard (Zone 4 to 5)
Nutrition Application (RMR Data)
- • Track calories: Use MyFitnessPal, Cronometer, etc. with YOUR TDEE
- • Set protein target: Hit your personalized protein goal daily
- • Adjust for goals: Deficit for fat loss, surplus for muscle gain, maintenance to sustain
- • Periodize nutrition: More carbs on training days, fewer on rest days
- • Retest periodically: Every 3 to 6 months as metabolism changes
Combined Optimization
- • Example 1: Fat loss → Eat at RMR-based deficit + train in Zone 2 fat-burning zone
- • Example 2: Performance → Eat at RMR-based surplus + follow polarized training (80% Zone 2, 20% Zone 4 to 5)
- • Example 3: Maintenance → Eat at TDEE + train for enjoyment and health
Recommended retesting frequency:
- VO₂ Max Retesting:
- • Every 8 to 12 weeks during training blocks
- • Track VO₂ max improvements
- • Adjust zones as fitness increases
- • Validate training program effectiveness
- RMR Retesting:
- • Every 3 to 6 months during weight loss or training changes
- • After 10% weight change (metabolism adjusts)
- • If hitting plateau despite compliance
- • After reverse dieting to rebuild metabolism
- Complete Assessment Retest:
- • Annually: Comprehensive yearly wellness check
- • Seasonally: Pre-season, mid-season, post-season for athletes
- • Compare year-over-year progress
Join Santa Cruz residents taking control of their health with objective fitness data:
- • Local athletes: UCSC teams, Santa Cruz Track Club, cycling groups, triathlon clubs
- • Fitness enthusiasts: Gym-goers, CrossFitters, runners, cyclists optimizing training
- • Health-conscious individuals: Weight loss, wellness, preventive health
- • Active lifestyle: Surfing, hiking, biking-Santa Cruz active culture demands good fitness
- • Data-driven approach: Santa Cruz tech culture values metrics and optimization
How our comprehensive assessment compares:
Gym Fitness Assessments:
Body composition, push-up/sit-up counts, flexibility. Doesn't include: Actual VO₂ max, metabolic rate, personalized zones.
Biometric Screenings:
Blood pressure, cholesterol, blood sugar. Doesn't include: Fitness level, training zones, nutrition targets.
Body Composition Only (DEXA, Bod Pod):
Fat/muscle mass. Doesn't include: Cardiovascular fitness, metabolic rate, how to train.
Fit Evaluations Performance Pack:
Includes: VO₂ max, training zones, metabolic rate, nutrition targets-complete metabolic picture. Gold standard for fitness optimization.
Individual Test Pricing:
- • VO₂ Max Test Only: $250
- • RMR Test Only: $75
⭐ Performance Pack (Recommended): $300
Complete assessment: VO₂ Max + RMR testing in one visit. Save $25 compared to individual tests. Get the complete picture-training AND nutrition optimization.
Fit Evaluations
311 Soquel Ave
Santa Cruz, CA 95062
Finding Us: Downtown Santa Cruz behind Hindquarter restaurant (second entrance off Dakota St.). Easy parking, accessible location.
Contact:
Phone: 831-400-9227
Email: info@fitevals.com
Hours: By appointment. Morning and afternoon slots available. Allow 90 to 120 minutes for complete assessment.
Get Your Complete Fitness Assessment
VO₂ max + RMR testing = complete metabolic optimization. Training zones + nutrition targets. Know YOUR numbers. Performance Pack $300 (save $25).