VO₂ Max Testing + Sensei Bike Fitting & R&A CyclesLab-grade VO2 and thresholds + precision bike fit. Align data and position to set zones, pacing, and comfort that holds on race day. |
Elite Performance Mapping Suite
Unlock Your True Performance Blueprint
Powered by R&A Cycles, Dr. Jan Kasprowicz, DC, CSCC, and CIS Training Systems -- the most comprehensive diagnostic + coaching integration available today.
We built this collaboration to bridge lab‑grade testing, real‑world biomechanics, and personalized coaching. The result is a unified blueprint grounded in science, precision, and purpose.
Why This Changes Everything
Multi‑Disciplinary Expertise
Combine clinical‑grade VO₂ & metabolic testing, pro‑level bike fitting, and data‑driven coaching to unlock performance at every level.
Data → Strategy Integration
Most services stop at the test. We build strategy on top of insight — turning lab data into a clear training and racing plan.
Customized Coaching Integration
Your blueprint is tailored to your power profile, energy systems, biomechanics, and metabolic responses.
Unified Athlete Ecosystem
No more disjointed communication. Coach, tester, and fitter align with your goals from start to finish.
VO₂ Max Testing & Elite Bike Fit in Action
Questions? Back to top or learn more.
VO₂ Max Testing — Report
Client: Misato Lipscomb
Date: May 7, 2025
Time: 12:08:25 PM
Test ID: CV‑1133‑000154
Age: 44
Height: 5'4"
Weight: 146.4 lb
Gender: Female
Trainer: Jan Kasprowicz, DC, CSCC
Location: Lab VO₂ test
Peak VO₂ (achieved)
40.3 mL/kg/min @ 147 bpm
Extrapolated VO₂ Max
49.4 mL/kg/min @ 167 bpm
Anaerobic Threshold (AT)
136 bpm · 706 kcal/hr · 144 W · 16.4 mph
Aerobic Threshold (AeT)
108 bpm · 457 kcal/hr
Start / Baseline
68 bpm · 5.9 mL/kg/min · 117 kcal/hr
Peak Energy Burn
809 kcal/hr @ 147 bpm
Recovery HR Drop
1′: 128 (−26%) · 2′: 105 (−54%)
from peak 149 bpm
Test Quality Score
92 / 100
Heart‑Rate‑Based Training Zones
| Zone | Heart Rate (bpm) | Resistance (W) | Speed (mph) | Calories (kcal/hr) |
|---|---|---|---|---|
| Zone 5 | > 134 | -- | -- | > 697 |
| Anaerobic Threshold | 136 | 144 | 16.4 | 706 |
| Zone 4 | 117 – 134 | 155 | 17.3 | 519 – 697 |
| Zone 3 | 100 – 117 | 106 | 16.4 | 361 – 519 |
| Zone 2 | 84 – 100 | 71 | 15.3 | 184 – 361 |
| Zone 1 | < 84 | 19 | 17.5 | < 184 |
AT marker provided as a single reference point from test output; zone watt/speed rows reflect stage‑mapped values.
Stage Averages
| Stage | Time | HR (bpm) | Speed (mph) | Resistance (W) | VO₂ (mL/min) | VO₂ (mL/kg/min) | VE/VO₂ | VE/VCO₂ | RER | CHO % | Fat % | CHO (g/min) | Fat (g/min) | CHO (kcal/min) | Fat (kcal/min) | Total (kcal/min) | Total (kcal/hr) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0:44 | 80 | 16.7 | 17 | 511 | 7.7 | 39.94 | 38.08 | 1.03 | 100.0% | 0.0% | 0.6 | 0.0 | 2.6 | 0.0 | 2.6 | 155 |
| 2 | 1:59 | 93 | 13.5 | 35 | 1,212 | 18.2 | 27.20 | 33.00 | 0.82 | 39.7% | 60.3% | 0.5 | 0.4 | 2.3 | 3.5 | 5.8 | 351 |
| 3 | 2:59 | 98 | 14.1 | 52 | 1,195 | 18.0 | 27.49 | 31.96 | 0.87 | 56.5% | 43.5% | 0.8 | 0.3 | 3.3 | 2.5 | 5.8 | 350 |
| 4 | 3:59 | 105 | 13.9 | 69 | 1,426 | 21.5 | 26.47 | 30.46 | 0.88 | 59.8% | 40.2% | 1.0 | 0.3 | 4.2 | 2.8 | 7.0 | 419 |
| 5 | 4:59 | 115 | 14.5 | 88 | 1,693 | 25.5 | 26.99 | 29.76 | 0.92 | 75.3% | 24.7% | 1.5 | 0.2 | 6.3 | 2.1 | 8.4 | 503 |
| 6 | 5:59 | 122 | 14.9 | 109 | 1,893 | 28.5 | 27.16 | 28.68 | 0.93 | 78.9% | 21.1% | 1.8 | 0.2 | 7.4 | 2.0 | 9.4 | 564 |
| 7 | 6:59 | 133 | 15.5 | 130 | 2,294 | 34.5 | 26.88 | 27.96 | 0.96 | 86.1% | 13.9% | 2.4 | 0.2 | 9.9 | 1.6 | 11.5 | 687 |
| 8 | 7:44 | 137 | 16.4 | 146 | 2,339 | 35.2 | 28.88 | 27.60 | 1.05 | 100.0% | 0.0% | 2.9 | 0.0 | 11.8 | 0.0 | 11.8 | 708 |
| 9 | 8:59 | 144 | 17.0 | 171 | 2,635 | 39.7 | 32.67 | 28.05 | 1.16 | 100.0% | 0.0% | 3.2 | 0.0 | 13.3 | 0.0 | 13.3 | 798 |
| 10 | 9:44 | 147 | 17.4 | 194 | 2,673 | 40.3 | 36.84 | 29.25 | 1.28 | 100.0% | 0.0% | 3.3 | 0.0 | 13.5 | 0.0 | 13.5 | 809 |
Values transcribed from stage output; totals reflect reported substrate split and energy cost at each stage.
Mock Professional Bike Fit — Report
Client: Santiago Pelaez
Date: August 18, 2025
Time: 10:30 AM
Fit ID: BF‑RA‑2025‑001 (Mock)
Discipline: Road — Crit & Climbing (Cat 1)
Crank Length: 165 mm (recommended)
Pedals/Shoes: Road, standard stack
Fitter: Jonathan Fey (R&A Cycles) — Mock Session
Location: R&A Cycles Fit Studio
Demo data for layout preview; not a prescription.
Hip Angle (TDC)
+5° open 49° → 54°
Knee Extension (BDC)
In‑range 139° → 146°
Front‑End Drop
+15 mm 70 → 85 mm
Crank Length
165 mm (was 170 mm)
Contact Point Coordinates — Before → After
| Measure | Before | After | Δ Change | Notes |
|---|---|---|---|---|
| Saddle Height (BB → top) | 720 mm | 735 mm | +15 mm | Optimized for knee extension and ankle neutrality |
| Saddle Setback (nose → BB behind) | 55 mm | 45 mm | −10 mm | Forward to open hip at TDC; maintains KOPS window |
| Saddle Tilt | 0.0° | −1.5° | −1.5° | Pressure relief while preserving pelvic stability |
| Saddle ↔ Bar Reach (nose → hood trough) | 500 mm | 495 mm | −5 mm | Slightly shorter for control in crit cornering |
| Saddle ↔ Bar Drop (top → hood trough) | 70 mm | 85 mm | +15 mm | Lowered 5 mm spacers; forward saddle offsets hip angle |
| Handlebar Width (C‑C) | 400 mm | 380 mm | −20 mm | Narrower for aero & shoulder comfort |
| Stem Length / Angle | 110 mm / −6° | 100 mm / −6° | −10 mm | Improved handling; keeps torso angle in range |
| Spacer Stack | 10 mm | 5 mm | −5 mm | Lower front; maintain cervical comfort |
| Cleat Setback | 6 mm | 8 mm | +2 mm | Reduce ankle plantar‑flexion at BDC |
| Cleat Cant / Wedges | None | 1 × varus wedge (L) | -- | Neutralize medial knee drift (L) |
| Q‑Factor Spacer | None | +1 mm (R) | +1 mm | Address slight asymmetry / heel rub |
| Crank Length | 170 mm | 165 mm | −5 mm | Improves clearance & cadence; reduces hip impingement |
Mock coordinates measured in studio axes; deltas reflect net changes applied.
Kinematic Angles — Before → After
| Angle / Metric | Before | After | Target Range | Interpretation |
|---|---|---|---|---|
| Knee Extension (BDC) | 139° | 146° | 142–150° | Now mid‑range, improves force transfer |
| Knee Flexion (TDC) | 69° | 74° | 70–80° | More clearance with shorter cranks |
| Hip Angle (TDC) | 49° | 54° | ≥52° for power/comfort | Opens diaphragm; reduces impingement risk |
| Torso Angle (to horizontal) | 40° | 43° | 38–45° | Aero maintained with comfort |
| Shoulder Angle | 92° | 98° | 90–105° | Relieves scapular load |
| Elbow Angle | 165° | 155° | 150–160° | Restores slight bend for shock absorption |
| Ankle PF at BDC | 17° | 12° | 10–15° | More neutral; improves calf endurance |
| Knee Tracking | 2–3° medial drift (L) | Neutral | Neutral | Varus wedge (L) stabilized path |
Angles derived from side/front video at 60 fps; ranges align with typical road fit guidelines. Demo values only.
Component Recommendations
| Component | Spec | Reason | Priority |
|---|---|---|---|
| Crankset | 165 mm | Open hip at TDC; smoother cadence | High |
| Stem | 100 mm, −6° | Shorten reach; maintain handling | Medium |
| Spacers | Reduce to 5 mm | Increase drop while preserving comfort | Medium |
| Handlebar | 380 mm | Improved aero/shoulder alignment | Medium |
| Saddle | Pressure‑relief profile | Support anterior pelvic rotation | Consider |
| Footbeds | Supportive insoles | Arch support; reduce fatigue | Consider |
Mock guidance. Final parts selections depend on availability and rider preference.
Next steps: ride 2–3 weeks; log comfort (sit‑bone pressure, hands, neck), sprint stability (out‑of‑saddle), and climbing cadence. Return for follow‑up micro‑adjusts (±3–5 mm, ±0.5°) as needed.