HOP Lab / Assessments / AMP
The Metabolic Performance Assessment is an exercise test with gas analysis: you run on the treadmill wearing a mask that measures every breath. The test gives you your VO2max and training zones measured from your own body, not estimated by a formula.
One morning in the laboratory, with us at your side from start to finish. You don't need to be fit: the protocol adapts to your level.
An initial conversation about your history and goals. We fit the heart rate band and the gas analysis mask, and explain every step.
You start walking and the speed rises in stages. At each stage, the analyser measures the oxygen you consume and the carbon dioxide you produce, breath by breath.
The test ends when you decide to stop. That is the point at which your real VO2max and measured maximum heart rate are recorded.
The zones, calorie expenditure and hydration by intensity go into the HOP platform. We go through the results with you and explain what to do with them.
Your real aerobic capacity in ml/kg/min, measured by gas analysis — one of the three determinants of endurance performance, alongside threshold and movement economy, and the variable that responds most to aerobic training.
Heart rate, speed and calorie expenditure per zone, measured on your body. They stay on the platform, ready to use in every workout.
Fluid and sodium needs per hour of effort, for long workouts and races without fading.
Tell us your goal and we'll confirm the AMP is the right test and suggest a date — usually the same working day. No obligation.
The zones don't stay on paper: they go into the HOP app and start guiding every workout. The full table shows, for each zone, the heart rate, the speed and the calorie expenditure: this is what we use to build the plan and the nutrition recommendations for exercise.
When you repeat the test, the app compares the two and shows how your VO2max and zones have changed.
Performance
Your zones · measured, not estimated
| Zone | HR | km/h | kcal/h |
|---|---|---|---|
| Z1 | 112-127 | 7.5-9.0 | 520 |
| Z2 | 128-141 | 9.1-11.4 | 688 |
| Z3 | 142-156 | 11.5-13.2 | 842 |
| Z4 | 157-171 | 13.3-15.6 | 1004 |
| Z5 | 172-187 | 15.7+ | 1146 |
Excellent aerobic capacity for the age group. Keep 2 weekly sessions in Z2 and 1 threshold session to consolidate efficiency. During exercise: 0.8 L/h of fluids with 640 mg of sodium per litre.
No. The protocol is incremental and adapts to your level: you start by walking and only progress while it is comfortable. Sedentary people, amateurs and competitive athletes take the same test at different intensities.
Training clothes and shoes, a light meal 2 to 3 hours beforehand, and no intense training in the previous 24 hours. You don't need to come fasted.
No. It is a performance and wellbeing assessment, and does not replace a medical stress test or any clinical examination. If you have known heart conditions, speak to your doctor first.
Ideally at the start of the training block. Retests are typically done every 10-14 weeks — in a marathon block, this lets you fine-tune your final paces with fresh data.
The report is available on the HOP platform shortly after the test, and we go through the results with you. The zones are ready to use on your watch straight away.