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What is Metabolic Efficiency Testing?

Metabolic Efficiency Testing is a sub-maximal exercise assessment, meaning you exercise short of your maximum effort. The MET process determines your body’s ability to burn fat vs. carbohydrates, and establishes heart rate zones that facilitate optimal performance.

MET assessments outside of the traditional clinical setting have proven to be highly beneficial to athletes during day-to-day training activities. You will discover when your body switches from fat to carbohydrate stores and the intensities (heart rate, power, pace, RPE) at which you are most and least efficient. You’ll also learn about potential nutrition and exercise plans that can maximize your ability to perform over time.

Why should I consider Metabolic Efficiency Testing?

If you are not seeing the results you expect from your cardio program, Metabolic Efficiency Testing may help! In many cases, you may be training at heart rates that aren’t effective for your body! Your heart rate zones will fluctuate over time depending your training, nutrition, and types of exercise you prefer.

The goal of many cardio training programs is to become more efficient at burning fat at higher heart rates!

With this test, you’ll be able to see what heart rate you’re burning the most fat at. You’ll see when you cross over the Anaerobic Threshold (AT) and solely burn carbohydrates as fuel. You can also discover how efficient your breathing is as you exercise.

How does the MET process work?

Metabolic Efficiency Testing uses cardio exercises you’re used to performing along with a straight-forward, guided testing process. For the MET, you’ll wear both a heart rate monitor (chest strap) and a face mask that captures samples from the air you are breathing. We utilize the KORR CardioCoach Pro, which is a state of the art testing platform which has been independently validated at the University of Southern California and Oregon State University.

During the test, we will connect you to our equipment and give you time to get comfortable. Then, you will warm-up and exercise with increasing levels of intensity. Once we have established your heart rate zones and/or your VO2 Max, we will guide you through a cool-down/recovery phase. We will adjust your test as needed based on your body’s signals, and you should expect the test to last between 15 and 20 minutes.

How Often Should I Complete a Metabolic Efficiency Test?

You can repeat Metabolic Efficiency Testing as often as you’d like. During your aerobic base build periods, testing may be appropriate every 4-6 weeks. You can reduce your testing frequency to once a quarter during periods where you’re maintaining your aerobic fitness.

Examples where retesting may be appropriate:

  • Athlete reaches a plateau in training that isn’t responding to typical training plan modifications
  • Pre-race analysis to determine new optimal heart rate zones
  • Every 3-4 months as a progress checkup

How much does the MET cost?

We offer affordable testing rates in our Broomfield, CO offices with options for running or cycling (bring your own bike), or a multisport discount when you test both modalities! Combine Resting Metabolic Rate testing with your session and save!

Book an Appointment!