Science-based Training

Zone Check      
With a Zone Check we can determine how your body responds to exercise.
What can you expect with a zone check ?
  • Know the point where you burn the most fat.
  • Know the point where you no longer burn fat but only carbs.
  • Training zones based on your aerobic base, anaerobic threshold, and peak VO2.
  • Training zones defined with upper and lower heart rate, caloric usage, fat usage, carb usage, VO2, and workload (speed / watts).
  • Data is uploaded to an online account where you can access your data.
  • Got a garmin? Download your training zones to your watch.
  • Weight, Height and Body composition recorded.
  • With follow up assessments see your trend. Are your efforts paying off or do you need to make adjustments to your training program?
With your Zone Check you will know exactly the intensity level you should exercise at to achieve your goal, whether it's shedding pounds or to improve your athletic performance.

Eliminate the guesswork

The Zone Check removes the guesswork that defeats most exercise and diet programs. It's an effective approach to improved fitness and performance. During your assessment we'll analyze the volume of oxygen consumed (VO2 ) and the volume of carbon dioxide produced (VCO2) in a controlled setting to determine the type of fuels your body is using, or "metabolic profile".

Data such as heart rate, oxygen consumed (VO2 Peak), Anaerobic Threshold (AT), and Aerobic Base (AB) are determined and these are used to develop a training program for you. Target heart rates are scientifically determined by your metabolic profile during exercise and can be incorporated into a fitness, performance and/or weight loss training program by your Third Coast Training Coach or your preferred exercise professional.


VO2 max (also maximal oxygen consumption, maximal oxygen uptake or aerobic capacity)

Refers to the maximum amount of oxygen that an individual can utilize during intense or maximal exercise. In a lab this is generally done with a graded exercise test on a treadmill (for runners), cycling erg (for cyclist), swim erg (for swimmers) or rowing erg (for rowers) where each stage the workload is increased while ventilation and oxygen (O2) and carbon dioxide (CO2) is measured. VO2 max is reached when oxygen consumption remains at steady state despite an increase in workload.

The Number
VO2 max / Peak is expressed either as an absolute rate in liters of oxygen per minute (l/min) or as a relative rate in millilitres of oxygen per kilogram of body weight per minute (ml/kg/min).

The relative rate is the expression often used to compare the performance of endurance sports athletes.
 
  • >75 Olympic caliber endurance athlete
  • >60 National caliber endurance athlete
  • >45 Athletic fitness
  • >38 General health & fitness


If you have a VO2 peak over 75 does it mean you can compete as a Olympic caliber endurance athlete? Unfortunately no, there are many other factors to consider. With that being said you may be a very efficient athlete and compete well at the regional or national level with a VO2 peak of 57 but competing on the world level (Olympic) your VO2 peak may very well be your limiting factor.  In the car world it's like showing up with a 6 cylinder engine while everyone else has an 8 cylinder. They'll have more "horsepower" to play with.