VO₂ Max Testing in Santa Cruz, CA

Santa Cruz County's unique geography and active community create the perfect environment for endurance training-and VO₂ max testing helps you maximize every workout:

• •Trail Runners: Training for Wilder Ranch, Pogonip, Forest of Nisene Marks, UCSC Campus trails, or tackling the Skyline-to-the-Sea route. Know your zones for technical climbs and sustained efforts.
• •Road Cyclists: Conquering Highway 1 coastal rides, Bonny Doon climbs, Empire Grade, or Santa Cruz Mountains loops. Optimize your FTP and climbing power.
• •Mountain Bikers: Soquel Demonstration Forest, Wilder Ranch, Demo Forest Flow trails. Balance technical skills with cardiovascular fitness.
• •Triathletes: Training for Santa Cruz Triathlon, Wildflower, Vineman, Ironman, or Olympic distance. Dial in pacing for all three disciplines.
• •UCSC Athletes: Student athletes from UCSC cross country, track, soccer, rowing, or club sports wanting data-driven training.
• •CrossFit Athletes: From CrossFit Santa Cruz, CrossFit Watsonville, or any local box looking to improve conditioning and engine capacity.
• •Marathon/Half Marathon Runners: Preparing for Big Sur Marathon, Santa Cruz Half Marathon, or out-of-area goal races. Get precise pacing guidance.
• •Ultra Runners: Training for Western States, UTMB, or local ultras. Understand your aerobic base and fat oxidation capacity.
• •Masters Athletes (40+): Track age-related fitness changes and optimize training as physiology shifts.
• •Weekend Warriors: Anyone wanting objective fitness data rather than guessing based on "feel."

Your VO₂ max test at our Santa Cruz facility provides comprehensive metabolic data:

• VO₂ Max Score (Absolute and Relative):
  • • Your aerobic capacity in mL/kg/min
  • • Percentile ranking compared to age and gender norms
  • • Baseline to track improvements over time
• Ventilatory Thresholds (VT1 and VT2):
  • • VT1 (Aerobic Threshold): Transition from easy aerobic to moderate intensity (typically ~75 to 80% max HR)
  • • VT2 (Lactate Threshold): Transition from sustainable to unsustainable intensity (typically ~88 to 93% max HR)
  • • These are YOUR unique thresholds, not generic percentages
• 5-Zone Heart Rate Training System:
  • • Zone 1 (Recovery): Below VT1, active recovery, easy days
  • • Zone 2 (Base): Just below VT1, aerobic base building, long runs/rides
  • • Zone 3 (Tempo): Just above VT1, tempo runs, steady efforts
  • • Zone 4 (Threshold): Around VT2, lactate threshold intervals, race pace for shorter events
  • • Zone 5 (VO₂ Max): Above VT2, high-intensity intervals, sprint work
• FatMax / Fat-Burning Zone:
  • • The exact heart rate where you oxidize the most fat per minute
  • • Critical for ultra-endurance events and weight loss goals
  • • Typically falls in Zone 2 but varies individually
• Respiratory Exchange Ratio (RER):
  • • Fuel utilization (fat vs. carbohydrate) at each intensity
  • • Informs nutrition strategy for long events
• Pacing Guidance:
  • • Specific heart rate targets for training sessions
  • • Race pacing recommendations (e.g., marathon = Zone 3 to 4, ultra = Zone 2)
  • • Interval workout prescriptions based on your thresholds
• Progress Tracking:
  • • Baseline data to measure future improvements
  • • Retest every 8 to 12 weeks to quantify training adaptations

Here's what to expect during your test at our Santa Cruz location:

• Step 1: Intake and Setup (5 to 10 minutes)
  • • Health history review and goal discussion
  • • Equipment selection (treadmill, bike, rower, or stair mill)
  • • Heart rate monitor placement
  • • Brief warm-up to get comfortable
• Step 2: Metabolic Analyzer Setup
  • • You'll breathe through a mouthpiece connected to the Korr CardioCoach
  • • Nose clip ensures all breathing measured
  • • System calibrated for accurate oxygen and CO₂ measurement
  • • Breath-by-breath data collected throughout test
• Step 3: Graded Exercise Test (12 to 18 minutes)
  • • Start at easy intensity
  • • Intensity increases every minute (speed or resistance)
  • • We continuously monitor oxygen consumption, CO₂, heart rate, breathing patterns
  • • You can stop at any time-test ends when YOU reach max effort
  • • Most people reach VO₂ max in 12 to 18 minutes
• Step 4: Zone Familiarization (Unique to Our Testing!)
  • • After brief recovery, we take you BACK to your zones
  • • Experience what Zone 1, Zone 2, Zone 3 FEEL like
  • • Learn to recognize easy vs. base vs. tempo by body sensation
  • • This is the most valuable part-ACTIONABLE feedback on pacing
• Step 5: Cool-Down (5 to 10 minutes)
  • • Gradual decrease in intensity
  • • Monitor recovery heart rate
  • • Hydration and rest
• Step 6: Results Review (15 to 20 minutes)
  • • Detailed explanation of your results
  • • Training zone printout (take home for workouts)
  • • Discussion of how to apply zones to your training
  • • Pacing recommendations for goal events
  • • Answer all questions

Total Time: 45 to 60 minutes from arrival to departure.

Santa Cruz offers unique advantages for fitness testing:

• Sea-Level Testing:
  • • Ideal baseline for altitude training preparation
  • • Test here before traveling to Tahoe, Mammoth, or Flagstaff for altitude camps
  • • Retest after returning to measure altitude training adaptations
• Diverse Training Terrain:
  • • Flat coastal routes (West Cliff, Capitola)
  • • Technical trails (Wilder, Demo Forest, Nisene Marks)
  • • Brutal climbs (Bonny Doon, Empire Grade)
  • • Mountain access (Santa Cruz Mountains within 20 minutes)
  • • Your zones apply to ALL terrain types
• Thriving Endurance Community:
  • • Active running clubs (Santa Cruz Track Club, trail running groups)
  • • Strong cycling culture (Tuesday Night Worlds, Gran Fondo)
  • • Triathlon community (Santa Cruz Triathlon Club)
  • • UCSC collegiate athletes
  • • Many local athletes already testing with us

Plan for 45 to 60 minutes at our Santa Cruz location on Soquel Ave. The breakdown:

• 5 to 10 minutes: Intake, equipment selection, warm-up, and metabolic analyzer setup
• 12 to 18 minutes: The actual graded exercise test to VO₂ max
• 5 to 10 minutes: Cool-down, recovery, and optional zone familiarization
• 15 to 20 minutes: Same-day results review, zone explanation, training guidance

We schedule appointments with buffer time so you never feel rushed. Many Santa Cruz clients come before or after work, during lunch breaks, or on weekends since we're centrally located downtown at 311 Soquel Ave (behind Hindquarter restaurant, second entrance off Dakota St.).

To get the most accurate results:

• Fast for 3 to 4 hours before your appointment (water okay)
• Avoid caffeine for at least 4 hours prior (affects heart rate)
• No intense exercise for 12 to 24 hours before testing (rest day or easy recovery)
• Get good sleep the night before (fatigue reduces max effort)
• Arrive well-hydrated but not over-hydrated
• Wear comfortable athletic clothing and bring running shoes (if testing on treadmill) or cycling shoes (if testing on bike)
• Avoid alcohol for 24 hours before test
• If you have asthma: Bring inhaler if prescribed
• Allow time for parking - we're in downtown Santa Cruz with street parking on Soquel Ave and surrounding streets

Understanding what your VO₂ max number means:

• Male VO₂ Max Norms (mL/kg/min):
  • • Under 35: Poor fitness
  • • 35 to 42: Below average
  • • 42 to 50: Average / recreational athlete
  • • 50 to 60: Good / competitive age-group athlete
  • • 60 to 70: Excellent / competitive regional athlete
  • • 70+: Elite / national-level endurance athlete
• Female VO₂ Max Norms (mL/kg/min):
  • • Under 28: Poor fitness
  • • 28 to 35: Below average
  • • 35 to 43: Average / recreational athlete
  • • 43 to 52: Good / competitive age-group athlete
  • • 52 to 60: Excellent / competitive regional athlete
  • • 60+: Elite / national-level endurance athlete
• Elite Athlete Examples:
  • • Tour de France cyclists: 80 to 90 mL/kg/min
  • • Olympic marathon runners: 75 to 85 mL/kg/min
  • • Recreational marathoner: 45 to 55 mL/kg/min
• Remember: VO₂ max is only ONE piece of performance. Running economy, lactate threshold, and mental toughness also matter immensely. A 50 mL/kg/min athlete with great economy can beat a 60 mL/kg/min athlete with poor economy.

$250 per test - includes comprehensive metabolic analysis, same-day results with expert interpretation, personalized 5-zone training system, VT1/VT2 identification, zone familiarization experience, and actionable training guidance.

Performance Pack: $300 - Combine VO₂ max testing with RMR (Resting Metabolic Rate) testing to get complete insight into both your fitness capacity and daily calorie needs for optimal nutrition and weight management.

Retesting: We recommend retesting every 8 to 12 weeks to track improvements and adjust training zones as your fitness improves. Many Santa Cruz athletes test at the start of their training block (e.g., January for spring marathon) and mid-season (March) to ensure zones stay accurate and measure progress toward goals.

Fit Evaluations
311 Soquel Ave
Santa Cruz, CA 95062

Finding Us: We're located in downtown Santa Cruz behind the Hindquarter restaurant. Use the second entrance to the building off Dakota St. Easily accessible from Highway 1 (take Ocean St exit toward downtown).

Serving: Santa Cruz, Aptos, Capitola, Soquel, Scotts Valley, Watsonville, Ben Lomond, Felton, Boulder Creek, and all of Santa Cruz County.

Parking: Street parking available on Soquel Ave and surrounding streets. Metered parking (free after 6pm and weekends). Nearby lots on Cedar St and Pacific Ave.

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