Club La Santa
Performance Tests
Bike/run step test
Are your training zones based on estimates – or on your individual physiology?
Replace generic formulas with measured data. Understand how your body responds to increasing intensity, and use these insights to make your training more targeted and better informed – or to adapt it to the island’s demanding conditions.
The club’s own performance centre combines three measurement methods: lactate measurement, analysis of oxygen uptake with the VO₂Master and measurement of muscle oxygenation with the Moxy Monitor. They provide different, complementary insights into your aerobic performance and your physiological response to increasing intensity.
The result is a detailed picture of your individual performance capacity – a sound basis for guiding your training and developing your performance in a targeted way.
Results
What you take away from the test
Individual training thresholds
Your LT1 and LT2 threshold ranges, determined from your lactate response, and individual training zones derived from them.
Oxygen uptake & aerobic capacity
The VO₂Master measures your oxygen uptake during exercise. Depending on the test protocol, this yields your VO₂max or VO₂peak and further insights into your aerobic performance.
Muscle oxygenation (SmO₂)
The Moxy Monitor records changes in local muscle oxygenation during exercise and recovery. The data complement the lactate and VO₂ measurements and help to better interpret your individual response to exercise.
Practical training recommendations
Afterwards, you receive a comprehensive report that translates your results into clear intensity zones, individual heart rate and power zones, and concrete recommendations for your training.
Bike/run VO₂max test
How powerful is your aerobic engine?
VO₂max is the maximum amount of oxygen your body can take in and use during intense exercise. It is a key parameter of cardiorespiratory fitness and provides valuable information in competitive sport as well as in health-focused training.
For endurance athletes
How big is your aerobic engine – and how much power can you generate from it? The VO₂max test gives an objective assessment of your aerobic capacity and shows the power output you reach at maximum effort. The results help you track how your performance develops, set your training priorities on a sounder basis and assess the effect of your training through repeat tests. To determine your training zones precisely, it makes sense to add lactate testing.
For health-conscious people
How fit is your cardiovascular system – and how does it change as you get older? Cardiorespiratory fitness is an important marker that is independently associated with health and life expectancy. As part of a longevity-focused lifestyle, the VO₂max test gives you an objective baseline to assess your aerobic fitness, show the progress you make through regular exercise and focus your training on maintaining or improving your physical capacity.
Procedure
How the test works
After a warm-up, you complete a progressive exercise test on the bike or treadmill. The intensity is increased step by step, depending on your current level, until you reach your limit. Throughout the test, the wireless VO₂Master continuously measures your oxygen uptake and ventilation. Heart rate and power output or speed are recorded as well.
Results
What you take away from the test
Maximal oxygen uptake
Your VO₂max or VO₂peak in ml/kg/min and L/min. It allows an objective assessment of your aerobic capacity and serves as a reference value for later tests.
Power & heart rate
Your maximum power output and your heart rate show what you achieved in the test and how your cardiovascular system responds to the increasing load.
Ventilation & breathing rate
The VO₂Master records your minute ventilation and breathing rate. These values complement the assessment of how your breathing responds as the intensity increases.
Individual analysis
A comprehensive report gives you a clear interpretation of your results and practical recommendations for developing your aerobic fitness further.