What is a PNOĒ device?

A PNOĒ device is a machine that measures oxygen intake and carbon dioxide output. It consists of a few key components, a mask and flow sensor, which are worn over the mouth and nose and are used to collect and sample breathing information, such as breathing frequency, breathing volume, and the volume of oxygen and  carbon dioxide in each breath. This information is passed to the PNOĒ unit itself, which is a small electronic device, connected to the flow sensor and mask, that is affixed to a backpack and worn during testing. The test protocol is administered over bluetooth by a local IOS device, and the information is then sent to a server that records the data, allowing for a high-quality live reading of the results during the test.

What is an RMR?

RMR stands for resting metabolic rate. Our bodies burn fats and carbohydrates for energy and require different levels of energy to perform different tasks. The RMR test measures the amount of energy that you burn at rest and extrapolates how many calories you would burn in a day if all you did was rest. We use this number as a baseline for your caloric needs (i.e., the calories required to sustain life), and by estimating your calories burned during day to day activities, work, and exercise, we can provide you with a good idea of how many calories you need to consume to accomplish your specific goals (hypertrophy, weight loss, etc.).

What is a VO2 max?

A VO2 max is the measure of the peak amount of oxygen that your body can process during intense exercise. Your lungs and respiratory system are responsible for taking in fresh air with high oxygen concentration so it can be passed on to your red blood cells. Your circulatory system then delivers these oxygenated blood cells to your body’s tissues to offload the O2 and facilitate energy production. The VO2 max score is a combined evaluation of the volume of oxygen that your body can process per kilogram of body mass per minute and is therefore an evaluation of the peak capacity of all of your bodies systems working together to intake and utilize oxygen. 

Why is your VO2 max important? 

VO2 max has high correlates with physical health and peak performance, as well as health risks, such as heart disease or strokes. Without going into great detail more oxygen availability allows the body to produce more energy without negative byproducts.

What are heart rate zones and why are they important?

Our hearts beat constantly to provide our bodies’ tissues with blood that delivers the oxygen and nutrients needed for healthy function. We generally have a resting heart rate of between 60 and 80 beats per minute. Your Max heart rate is typically estimated by taking 220 beats per minute and subtracting your age in years. This range can then be divided into five different zones. Each zone utilizes energy creation pathways to varying degrees. Each person has a unique heart rate zone distribution. Discovering your personalized zoning will allow you to better understand what types of macronutrients your body needs to fuel certain activities as well as what type of training would be most optimal for reaching your goals. Heart rate zones are also one of the easiest ways to monitor intensity.

Do I have to be an athlete to take the test? Is the test valuable to me if I’m not a competitive athlete?

No, you do not have to be an athlete to take this test. The results hold value for a person of any level of athleticism because they can give information about general health. Whether your goal is peak performance, being more efficient in the gym, or improving your health, a PNOĒ metabolic assessment will help you get there.

What should I wear?

You should wear comfortable clothing that allows full range of motion and running shoes for the ramp test. For best results, a clean shaven face is ideal for the mask to seal properly.

How will I receive my results?

Your results will come in the form of a pdf which will score your results across a variety of metrics. Before we give you the pdf, we will schedule a meeting with you to go over your results step by step, to make sure that you fully understand how each component relates to your health and fitness and what you can do with the information you receive.

What are the tests like? 

The RMR test is performed at rest. You will lie on a mat and try to be as relaxed as possible. The test runs for approximately 10 minutes and we ask that you try to maintain a normal breathing pattern.  We understand that this is difficult to do when you are thinking too hard about it, so an algorithm is used to take the most accurate two minute snapshot from the test where you are as calm as possible, that way we can assess a true minimum caloric expenditure. 

The active ramp test can be completed on a treadmill, bike, rower, or any other cardio modality that you wish to be assessed on. It is ideal to perform the test on a modality that you are most comfortable with and that is most pertinent to your specific performance. Prior to the test, we will complete a short parameter assessment of your performance to assess the best speed or intensity for you to start the test at (between a heart rate of 100-110bpm—a slow walk or casual bike ride pace). We then work to find your top speed or intensity. We use the difference between these two values to create a test that is the ideal length of twelve minutes long. The initial phase of the test is a three-minute walking baseline. After those three minutes are complete, the intensity is increased by a small increment every minute until the test is complete. Most participants feel quite comfortable for the first three quarters of the test. The later rounds are increasingly challenging as we try to approach your maximum performance. It is important to remember that we will be monitoring your progress as you complete the test and will work with you to get the best results. However, if at any point you feel as though you have reached your limit, you can stop the test and begin a three minute walking recovery phase.

Is there anything I can do to prepare for a successful test?

The goal of your first test is to gain an accurate baseline. People often want to wait to do their first test until they are ‘more fit’; however, you will optimize your efficiency in your training and diet by doing a test as you currently are. Once you get your baseline results, we can help you get to your goals faster and more efficiently using steps and methods tailored to your personal situation.

In preparation for the test, there are a few guidelines, such as abstaining from exercise for 24 hours prior to testing and fasting for a minimum of six hours prior to testing. A specific list of guidelines are provided upon registration for a test. Mental preparation is another important aspect for some clients. The test does push you to your limits and stopping earlier may affect results but we will do our best to help you push through safely.

What methods of payment do you accept?

We currently accept all forms of payment including credit, cash, and e-transfer.

Do you have group rates?

If clients are interested in booking in groups to allow for efficient, back-to-back testing, special group pricing can be negotiated.