Metabolic Test

Thank you for booking your metabolic analysis! To ensure you receive the most accurate results and a thorough post-test debrief, please take a few moments to carefully review the important information below.

Before Your Test: RMR Pre-Test Protocol

If you're completing a Resting Metabolic Rate (RMR) Test, it is crucial to follow these steps closely:

  • Fast for at least 5 hours prior to the test.

  • Avoid intense exercise (more than 1 hour) for 24 hours before the test.

  • No caffeine, tobacco, or stimulating drinks for at least 5 hours prior.

  • Take your medications as usual, but be ready to discuss them with your coach.

  • Wear comfortable workout clothing and shoes.

  • Bring extra clothes, a towel, and a snack for after the test.

Note: Fasting is not required for the Fitness Test.

What to Expect: Test Day Process

Arriving for Your Test

Upon arrival, you'll enter your basic information into the app, including details like name, height, weight, age, and fitness goals.

Resting Metabolic Rate (RMR) Test

  1. After changing into workout clothes, you will wear a Polar H10 Heart Rate Monitor.

  2. The coach will set up the PNOĒ Breath Analysis System and fit the face mask securely.

  3. Once you're seated comfortably, the test will begin, lasting about 10 minutes. Stay relaxed and avoid distractions during this time.

Fitness Test

The Fitness Test typically involves equipment such as a treadmill or stationary bike (if you're using a bike, please bring yours). If using WHOOP for calibration, treadmill or bike are preferred.

  • The test includes a 3-minute warm-up, followed by a 9-12 minute ramp test, where intensity increases every minute until you reach maximum effort.

  • For treadmill tests, the incline will be set at 2% to simulate road conditions.

  • For bike tests, maintain a cadence of 80-100 RPM throughout. (Bring your own bike)

Important: Don’t talk during the test. Use hand signals to communicate effort level (thumbs up/down). Push yourself safely to collect the most complete data for your fitness report.

After Your Test: Receiving Your Report

Your personalized report will be emailed to you from PNOĒ and will include detailed insights such as:

  • Resting Metabolic Rate (RMR): Percentage of fat and carbohydrate burned, metabolic rate, and calorie burn estimates.

  • PNOĒ Precision Fitness Report: Heart rate training zones, workout recommendations, and fitness metrics like VO2 peak and Fat Max Ventilatory Threshold.

For those using WHOOP, you can manually input your custom heart rate zones into your device for optimal training.