VO₂ Max Testing for Triathletes in Santa Cruz

Comprehensive tri-specific data for both bike and run:

• Bike Testing (Wahoo KICKR) Provides:
  • • Cycling VO₂ Max: Your aerobic capacity on the bike
  • • Power-to-HR Correlation: Map watts to heart rate at every zone
  • • True FTP: Lactate threshold power (not just 20-min test × 0.95)
  • • 5 Bike Zones: Recovery, endurance, tempo, threshold, VO₂ max
  • • Substrate Use: Fat vs. carb burning at race pace (fueling strategy)
  • • Pacing: Exact HR/power for Sprint (Zone 4 to 5), Olympic (Zone 4), 70.3 (Zone 3), IM (Zone 2 to 3)
• Run Testing (Treadmill) Provides:
  • • Running VO₂ Max: Your aerobic capacity running
  • • 5 Run Zones: Recovery, easy, tempo, threshold, VO₂ max
  • • True Threshold: Lactate threshold HR and pace
  • • Running Economy: Oxygen cost at different paces
  • • Run-Off-Bike Guidance: Adjust zones for fatigued running after bike leg
  • • Pacing: Exact HR for Sprint (Zone 5), Olympic (Zone 4), 70.3 (Zone 3 to 4), IM (Zone 3)
• Multi-Sport Insights:
  • • HR Drift: Expect 5 to 10 bpm increase from bike to run at same perceived effort
  • • Transition Strategy: Start run 10 bpm BELOW normal Zone 3, let HR rise naturally
  • • Fueling: Stay in fat-burning zone on bike to preserve glycogen for run
  • • Pacing: Bike slightly easier than standalone cycling race to save legs for run

Zone-based pacing strategy for every triathlon distance:

• Sprint Distance (750m swim / 20K bike / 5K run):
  • • Bike Pacing: Zone 4 to 5 (85 to 95% max HR, 90 to 105% FTP)
  • • Run Pacing: Zone 5 (90 to 100% max HR, near VO₂ max)
  • • Duration: 55 to 90 minutes total (elite to age-group)
  • • Strategy: High-intensity throughout, limited pacing conservatism needed
  • • Training Focus: Zone 4 to 5 intervals, threshold work, speed
• Olympic Distance (1.5K swim / 40K bike / 10K run):
  • • Bike Pacing: Zone 4 (80 to 90% max HR, 85 to 95% FTP)
  • • Run Pacing: Zone 4 (85 to 90% max HR, threshold pace)
  • • Duration: 2 to 3 hours (elite to age-group)
  • • Strategy: Steady threshold effort on bike, controlled-aggressive run
  • • Critical: Bike at upper Zone 4 = fine. Zone 5 on bike = run blows up!
  • • Training Focus: Zone 4 threshold intervals, tempo runs
• Half Ironman / 70.3 (1.9K swim / 90K bike / 21.1K run):
  • • Bike Pacing: Zone 3 (75 to 85% max HR, 75 to 85% FTP)
  • • Run Pacing: Zone 3 to 4 (80 to 87% max HR, tempo to threshold)
  • • Duration: 4 to 7 hours (elite to age-group)
  • • Strategy: Conservative bike (save legs!), progressive run if feeling good
  • • Common Mistake: Bike at Zone 4 = death march on run at mile 8!
  • • Training Focus: Zone 2 base + Zone 3 tempo, brick workouts
• Full Ironman (3.8K swim / 180K bike / 42.2K run):
  • • Bike Pacing: Zone 2 to 3 (70 to 80% max HR, 68 to 78% FTP)
  • • Run Pacing: Zone 3 (75 to 82% max HR, "comfortably hard")
  • • Duration: 9 to 17 hours (elite to age-group)
  • • Strategy: EXTREMELY conservative bike (it's a bike ride with a marathon attached!)
  • • Critical Truth: Bike at Zone 3 = runnable marathon. Bike at Zone 4 = walking by mile 15!
  • • Training Focus: Massive Zone 2 volume, long bricks, fat oxidation optimization

The dreaded transition from bike to run-how to nail it:

• Why Running Off the Bike Is Harder:
  • • Muscle Fatigue: Quads trashed from cycling = altered running gait
  • • Glycogen Depletion: Bike leg burns through carbs = less available for run
  • • HR Elevation: Already elevated HR from bike = feels harder to run
  • • Neuromuscular Fatigue: Different movement pattern after hours of cycling
• The First Mile Strategy (CRITICAL!):
  • • Start 10 to 15 bpm BELOW target zone
  • • Example: If goal = Zone 3 (150 bpm), start at 135 to 140 bpm
  • • Why: HR will naturally drift UP as you settle into run rhythm
  • • Mile 1: Feel awkward, let legs "wake up"
  • • Mile 2 to 3: HR settles into target zone, rhythm improves
  • • Result: Sustainable pace instead of blowing up in first 3 miles!
• Brick Workout Training:
  • • What: Bike immediately followed by run (simulate race)
  • • Frequency: 1 time every 1 to 2 weeks during build phase
  • • Example: 60 min bike @ Zone 2 to 3 → 20 min run @ goal race pace
  • • Purpose: Teach body to run on tired legs, practice HR management
  • • VO₂ Max Benefit: Know EXACTLY what HR to target in brick run based on testing

Santa Cruz offers perfect multi-sport training for triathletes:

The Santa Cruz Triathlete Advantage: Year-round training weather, sea-level swimming (warm up for races), diverse bike terrain, great running routes, active tri community, perfect testing location.

Your substrate utilization (RER) data informs nutrition strategy:

• Sprint & Olympic Distance:
  • • Intensity: Zone 4 to 5 (primarily carb-burning, RER >0.90)
  • • Fueling: Pre-race carb load, minimal in-race fueling needed (short duration)
  • • Strategy: Water/sports drink on bike, maybe 1 gel
• 70.3 Distance:
  • • Intensity: Zone 3 (mixed fat/carb, RER 0.85 to 0.90)
  • • Bike Fueling: 60 to 80g carbs/hour (gels, bars, sports drink)
  • • Run Fueling: 30 to 60g carbs/hour (gels every 20 to 30 min)
  • • Testing Benefit: Know your fat oxidation rate-stay in fat-burning zone on bike!
• Ironman Distance:
  • • Intensity: Zone 2 to 3 (heavy fat oxidation, RER 0.75 to 0.85)
  • • Bike Fueling: 60 to 90g carbs/hour (spread evenly)
  • • Run Fueling: 30 to 60g carbs/hour (whatever stomach tolerates)
  • • Critical: Stay in Zone 2 on bike = maximize fat burning = preserve glycogen for run!
  • • Testing Shows: Your exact "FatMax" HR-stay near it on bike

Deciding which discipline(s) to test:

• Test Bike First If:
  • • Training for 70.3 or Ironman (bike = longest leg, biggest impact on race)
  • • You have a power meter (validate FTP, correlate power to HR)
  • • Pacing the bike leg is your main concern
  • • You struggle with going too hard on the bike
• Test Run First If:
  • • Training for Sprint or Olympic (run = relatively longer leg)
  • • Run pacing is your weakness (go out too fast)
  • • You want to optimize run-specific training
  • • Coming from running background, want precise zones
• Test Both If:
  • • You want complete multi-sport data (ideal for serious triathletes!)
  • • Training for major race (IM, 70.3, Olympic championship)
  • • Budget allows ($500 total for both tests)
  • • You're a data-driven athlete optimizing every detail

Dual Test Package: $500 for both bike and run VO₂ max tests (can be done same day or separate days). Get complete multi-sport zone profile.

Individual Discipline Testing: $250 per test

• Bike Test (Wahoo KICKR):
  • • Complete cycling VO₂ max assessment
  • • 5 cycling-specific heart rate zones
  • • Power-to-HR correlation (validate FTP)
  • • Lactate thresholds (VT1 / VT2)
  • • Cycling economy & substrate use
  • • Race pacing recommendations
• Run Test (Treadmill):
  • • Complete running VO₂ max assessment
  • • 5 running-specific heart rate zones
  • • Lactate thresholds (VT1 / VT2)
  • • Running economy & substrate use
  • • Run-off-bike guidance
  • • Race pacing recommendations

Dual Test Package: $500 (test both bike and run)
Complete multi-sport zone profile. Can be done same day (2 to 3 hours total) or separate days.

Test Duration: 45 to 60 minutes per discipline

Fit Evaluations
311 Soquel Ave
Santa Cruz, CA 95062

Finding Us: Downtown Santa Cruz behind the Hindquarter restaurant (second entrance off Dakota St.). Close to Seabright Beach (1 mile), West Cliff running path, and all major cycling routes. Perfect location for Santa Cruz triathletes.

Serving: Sprint, Olympic, 70.3, and Ironman triathletes from Santa Cruz, Aptos, Capitola, Watsonville, Scotts Valley, and the greater Bay Area. Training for Santa Cruz Triathlon, Wildflower, Vineman, Ironman, or any tri race.

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