Maximise Your Performance With Vo2 Max and RMR Testing
Fans of Luke Hall Nutrition or anyone following me on Instagram will know that I’ve recently levelled up my practice thanks to the cutting-edge team at Calibre Biometrics by investing in their gas analyser—a game-changing piece of equipment that’s allowing me to dive deep into the science of performance nutrition with my clients. This blog will walk you through the fascinating world of cardio-metabolic testing, how I’m using this incredible tool, and how it can benefit EVERYONE from both a nutrition and training perspective. LET'S GET INTO IT.
The Power of VO2 Max and Cardiometabolic Testing with the Calibre Biometrics Gas Analyser
So, what exactly is the Calibre Biometrics gas analyser? For those familiar with physiology, it’s essentially an indirect calorimeter. For everyone else, it’s a device that analyzes your breath to measure oxygen consumption and carbon dioxide production, along with breathing frequency. Paired with a heart rate monitor, it provides a wealth of data that we can use to optimize performance. While I won’t delve into every technical detail here, I will highlight the most common applications of this tool and how the data can be leveraged to elevate anyone’s performance.
Accurate Resting Metabolic Rate (RMR) Measurement: The Key to Personalized Nutrition and Performance
Let’s start with Resting Metabolic Rate (RMR) measurement. This is the amount of energy your body uses at complete rest. While there are plenty of predictive equations for RMR, to get a truly accurate reading, we need to know the precise volume of oxygen consumed by an individual and the energy released per litre of oxygen consumed. The Calibre measures both, allowing us to calculate RMR with precision—assuming the individual is at rest, fasted, and hasn’t engaged in any physical activity. This leads to significantly more accurate prescriptions of calories and macronutrients, tailored to an individual’s specific needs and activity levels. BUT THAT’S JUST THE FOUNDATION.
RAMP Testing on a Treadmill: Unlocking VO2 Max and Fuel Efficiency for Endurance Athletes
Now, let’s talk about the performance-boosting capabilities of the Calibre, particularly in the context of a RAMP test. So, what’s a RAMP test? Essentially, it’s where we strap an athlete into the analyser, and over 15-20 minutes, they go all out. In this case, we use a treadmill, starting at a moderate speed, and then gradually increase the speed until the athlete reaches their limit. It’s a true test of endurance and determination. From this, we can pinpoint the heart rates at which an athlete hits both ventilatory thresholds, assess VO2 max (including the factors limiting it), and get a clear picture of how different substrates (carbs or fat) are utilized at varying exercise intensities. This data is gold—allowing us to tailor nutritional and training strategies that enhance an athlete’s efficiency across multiple energy systems.
One of the key advantages of using the Calibre is the ability to accurately measure fuel usage and establish precise heart rate training zones. By understanding exactly when and how your body shifts between carbohydrate and fat utilization during exercise, we can optimize your nutrition strategy to ensure you’re fueling your body effectively for both training and competition. Moreover, with precise heart rate training zones, we can tailor your training plan to maximize efficiency, ensuring that each session is perfectly aligned with your goals, whether it’s enhancing endurance, improving speed, or optimizing recovery. This level of personalization allows us to make targeted interventions that can significantly elevate your performance.
Advanced Cardiometabolic Testing: Real-Time Data for Ultra-endurance Performance Enhancement
Historically, this type of equipment was confined to physiology labs, often just to flex VO2 max scores. But with the Calibre, which is both portable and provides real-time data, professionals like myself can now apply this technology in practical, sport-specific contexts—my current focus being ultra-endurance athletes. For those pushing the limits of human endurance, we can analyse not only substrate utilisation across varying intensities and extended exercise durations but also mechanical efficiency in your movement patterns. This allows us to pinpoint areas for improvement, whether it’s optimising fuel usage or refining technique, ensuring that you are as efficient and resilient as possible in your long-distance endeavours. This tool, when used by a skilled and knowledgeable practitioner, takes the guesswork out of training. It enables you to train SMARTER, not just harder—a critical approach for anyone tackling ultra-endurance challenges or just looking to improve their performance
If you’re ready to take your training to the next level and absolutely crush your goals, the work we can do with the Calibre could be the game-changer you’ve been looking for. Get in touch to book your session.
