Lab-Grade Testing · Duncan, BC · $200
Know Your Number. Change Your Future.
VO2max is the single strongest predictor of how long you'll live and how well you'll age. Lab testing — not a smartwatch estimate — gives you the data to actually do something about it.
Book Your Test →What Is VO2max?
A snapshot of your overall health and longevity.
VO2max — or maximal oxygen uptake — is the maximum rate at which your body can consume oxygen during intense exercise. It reflects the combined capacity of your heart, lungs, blood, and muscles to deliver and use oxygen under load.
It's the single most powerful predictor of cardiovascular health and all-cause mortality discovered in decades of epidemiological research. A low VO2max is a stronger risk factor for early death than smoking, diabetes, or high blood pressure. A high VO2max is protective across virtually every chronic disease studied.
Crucially, it's trainable. At any age. With the right programming.
Why It Matters
The numbers are hard to ignore.
The Test
What to expect, step by step.
Pre-test consultation
Health history, goals, and current fitness — so we use your results the right way.
Warm-up
5–10 minutes of easy movement to prepare your cardiovascular system.
Graded exercise test
Intensity increases every 1–2 minutes to maximal effort. You control when you stop.
Real-time monitoring
Heart rate, breathing, and oxygen consumption tracked breath-by-breath throughout.
Cool-down & recovery
Guided return to resting state before your debrief.
Results debrief
VO2max score, percentile ranking for age and sex, aerobic and anaerobic thresholds, and personalised training zones.
Who Should Get Tested
If your health matters to you, this test matters.
A good fit for:
- ·Adults over 40 looking for longevity data
- ·Athletes who want precision in their training zones
- ·Anyone returning from injury or illness
- ·People managing chronic conditions (diabetes, heart disease, hypertension)
- ·Masters athletes optimizing for competition
- ·Anyone who wants to understand their baseline before starting a new program
Especially valuable if...
- ·You've had a cardiovascular event or significant health change
- ·You want to know how your fitness compares to peers your age
- ·Your wearable data feels inaccurate or inconsistent
- ·You're building a training plan and need accurate zones
- ·Your doctor has mentioned cardiac health or metabolic risk
- ·You want a meaningful health metric you can actually improve
How to Improve Your VO2max
The evidence-based approach.
VO2max responds primarily to aerobic training — specifically, sessions that push your cardiovascular system close to its maximum. The largest improvements come from a combination of high-intensity interval work (4×4 intervals at 90–95% of max heart rate are the gold standard) and consistent moderate-intensity aerobic base work.
Strength training complements this by improving movement economy and supporting the muscular demands of sustained effort. The combination of structured endurance and resistance training is consistently more effective than either alone.
Most people see meaningful improvements within 8–12 weeks of purposeful training, with significant gains possible over 6–12 months. Your starting point determines how much room you have to improve — which is exactly why testing matters.
This is exactly what the Strength Training and Performance Coaching programs at 2x4 Coaching are built around.
Common Questions
Everything you want to know before booking.
Duncan, BC · $200