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XfitLab testing

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A big thanks to everyone that signed up and showed up for their XfitLab testing last weekend and to Jaime, Isiah and Jeff for running the tests and explaining all the results.  It all ran very smoothly and pretty much to schedule!

Here is a quick recap of what the test results indicate:

Your peak Vo2 is a combination of fitness level and genetics and we wouldn’t expect to see dramatic changes in the peak number even with optimal training programs.  Where the magic happens is within the ranges (anaerobic and aerobic thresholds).  

The anaerobic threshold (AT), also called the “lactate threshold,” is the exertion level between aerobic and anaerobic training. The AT is the point during exercise when your body must switch from aerobic to anaerobic metabolism. The AT is a useful measure for deciding exercise intensity for training and racing in endurance sports.

During aerobic metabolism, your body creates energy by burning carbohydrates and fats in the presence of oxygen and produces carbon dioxide and water as by-products (breathing and sweating). Most of our daily activities are fueled by aerobic metabolism.

Anaerobic metabolism kicks in when exercise intensity is greatly increased, and the aerobic system can no longer keep up with the body’s energy demand. This is the point at which we cross the AT. During anaerobic metabolism, the body burns stored sugars to supply the additional energy needed, and lactic acid is produced faster than it can be metabolized. Muscle pain, burning and fatigue make anaerobic energy expenditure difficult to sustain for longer than a few minutes.

The fitter you are, the longer you can fuel your body with the aerobic system before the anaerobic system needs to take over. You can improve your aerobic efficiency—and thus raise your AT—by doing high-quality aerobic work at a level just below your current AT.

If you are looking to improve your ability to withstand the more intense faster workouts, focus on improving the anaerobic threshold to get it closer to the peak V02.  If you are training for any type of distance exercise such as marathon running or cycling using your aerobic threshold will guide you in preventing overtraining or going out too fast for the duration.

When it comes to weight, if one of your goals is to become more lean and lose fat based on your Inbody results then hitting some of the anaerobic zones will allow for greater metabolic response (aka more calories burned).

We are looking into adding a few classes each week that will use Polar heart rate monitors to enable you to focus on your individual aerobic and anaerobic thresholds.  More details to follow soon.

One of the most important results from the test, often overlooked, is the recovery rate.  Being able to recover from exercise and stress is a significant marker of health.  If you had a poor recovery (less than 25% on the 1 min or less than 50% on the 2 minute), you may benefit from breath work, meditation, focusing on breathing during and after your workouts, and restorative or recovery type exercise (such as yoga).

If you had the opportunity to test and have any questions, please do not hesitate to reach out to Jaime and Isiah at

XfitLab will be back at the gym on April 8th/9th so if you were not able to test and would like to or if you want to retest, speak with me or Trav and watch out for a sign up sheet at the front desk early in the New Year.