Off-Season Fitness Testing

Optimal Timing:

• After Rest Period (Best): 2 to 4 weeks after competitive season ends. Long enough to be recovered, soon enough to inform next cycle start
• Before Base Phase Starts: 1 to 2 weeks before beginning structured base building. Zones guide first workouts
• Mid-Off-Season Check: If long off-season (3+ months), mid-point test shows if fitness rebounding from initial drop
• After Unstructured Training: If you maintained fitness with casual running/cycling, test before ramping structured training

Avoid Testing: Immediately after last race (still fatigued), during complete rest with zero activity (results not useful for training), when sick or injured.

Typical fitness changes during off-season depending on activity level:

• Complete Rest (Zero Exercise): VO₂ max can drop 5 to 10% in 2 to 4 weeks, 10 to 20% in 8 weeks. Rapid detraining
• Low-Volume Maintenance: 2 to 3 easy runs per week: 0 to 5% decrease. Maintains base but loses peak fitness and threshold
• Active Cross-Training: Different sports, recreation: 0 to 5% decrease. May maintain VO₂ max but lose sport-specific fitness
• Structured Off-Season Training: Base phase, low intensity: May maintain or slightly improve fitness while recovering mentally

The Good News: Fitness returns faster than it was initially built. "Muscle memory" effect means you can regain fitness in 6 to 12 weeks that took 6 to 12 months to initially develop.

Off-season test results guide your base-building phase:

• Zone 1 and 2 (Aerobic Base): Most base training done at these low intensities (60 to 75% VO₂ max). Your test provides exact heart rates and paces
• Avoid Training at Old Zones: If you trained at 150 bpm threshold last season but off-season test shows 140 bpm threshold, training at 150 causes overtraining
• Gradual Progression: Start base phase at bottom of zones, progress to upper zones over 4 to 8 weeks
• When to Add Intensity: After 4 to 8 weeks base building, retest to see if thresholds have increased enough to add quality workouts

Use off-season test results for realistic goal planning:

• Current VO₂ Max to Race Prediction: Your off-season VO₂ max predicts current race capability. From there, plan improvement goals
• Typical Improvement Rates:
  • • Beginners or returning athletes: 10 to 20% improvement possible in 16 weeks
  • • Intermediate: 5 to 10% improvement in 16 weeks
  • • Advanced: 2 to 5% improvement in 16 weeks
  • • Elite: 1 to 2% improvement with meticulous training
• Set Process Goals: Target specific VO₂ max or threshold improvements rather than just race times
• A/B/C Goals: A-goal (peak fitness), B-goal (likely outcome), C-goal (minimum acceptable). All based on current starting point

Runners: Test after fall marathon season before winter base or after winter to prepare for spring racing

Cyclists: Test in November/December after road season, before starting winter base miles

Triathletes: Test after Ironman/70.3 season, before winter swim/bike base phase

Cross Country Skiers: Test in October before snow season starts

Multi-Season Athletes: Test between each sport season (e.g., between high school XC and track seasons)

Track year-over-year off-season trends:

• Maintaining Off-Season Fitness Better: Indicates smarter recovery, better off-season training, or improved base fitness
• Losing More Fitness Each Year: May indicate need for shorter off-season, more active recovery, or aging effects
• Higher Starting Point: If this off-season baseline is higher than last year's peak, you are reaching new fitness levels
• Benchmark Progress: Year-over-year off-season VO₂ max is excellent long-term progress marker

Many athletes gain weight during off-season. Combine VO₂ max with RMR testing:

• RMR Test ($75): Know exact calorie needs for off-season weight maintenance or strategic weight loss
• Performance Pack ($300): Both tests together save $25. Complete metabolic assessment
• Weight Loss Phase: Use off-season to shed extra pounds before training intensifies
• Muscle Maintenance: RMR data helps maintain adequate protein and calories to preserve muscle during weight loss

Beyond physiological data:

• Motivation Boost: Having concrete data reignites training motivation after off-season break
• Reduces Anxiety: Knowing exactly where you stand eliminates uncertainty about fitness losses
• Clear Path Forward: Objective starting point makes training progression clear
• Accountability: Scheduled test keeps you somewhat active during off-season (no complete inactivity)

VO₂ Max Test: $250
RMR Test: $75
Performance Pack (Both): $300 (save $25)

Most athletes test once at off-season start. Some retest mid-off-season if break is long (3+ months).

Fit Evaluations
311 Soquel Ave
Santa Cruz, CA 95062

Behind Hindquarter restaurant (second entrance off Dakota St.)

Phone: 831-400-9227
Email: info@fitevals.com