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Metabolic Efficiency testing is a sub-maximal test used to provide individuals with both performance and nutritional data. 

The test is split into two stages:

  1. Working out your resting metabolic rate
  2. Working out your metabolic efficiency. 

You will initially have resting data collected for approximately 15 minutes. You will then conduct either a bike or run metabolic efficiency test, lasting approximately 20-45 minutes, depending on your current fitness level. 

At the end of the testing you will be provided with the following information:

  • Resting metabolic rate
  • Metabolic efficiency based on heart rate (running)
  • Metabolic efficiency based on power (cycling) 

This feedback can help you with both health and performance.

Who is the assessment for?

This test is typically aimed at athletes who are trying to improve their performance and include more data to manipulate athletes' dietary intake

What is involved?

Following a baseline data collection, you will carry out an incremental step test protocol on either the treadmill or cycle ergometer. This will start at a low intensity, which will increase after a further two to three minutes. This process will continue until you reach a workload where you are no longer burning fat. Upon completion of the test, you will enter the cool-down phase. Throughout the test, you will be required to wear a heart rate monitor and face mask. 

What should I wear?

It is recommended you wear your normal training kit:

Running tests:

  • Shorts
  • Running top
  • Running trainers

Cycling tests:

  • Cycling shorts
  • Cycling jersey
  • Cycling shoes (SPD, SPD-SL and Look pedals are available in the lab, but please feel free to bring your own pedals if you wish)

Shower facilities will be available for your comfort after the session

How should I prepare for the visit?

We recommend you check your own blood pressure prior to booking a test, as we cannot test anyone with a blood pressure of 140/90 mmHg or above.

It is recommended that you do not take part in heavy exercise 72 hours prior to the date of your test. You are also advised to have a high carbohydrate meal the day before the test and to avoid alcoholic beverages.

On the morning of the test, have a high carbohydrate breakfast, but please ensure that you do not eat anything two hours before the test. It is also important to make sure that you are well hydrated on the day of the test and it is advised that you drink 500 ml of fluid (water or sports drink) two hours before the test.

How long is a session?

We allow two hours for the testing session which provides enough time to discuss the results with you after the test.

When can I book?

  • Monday to Thursday (0900–1700)
  • Friday (1000–1600)

Contact us

If you have any questions or would like to book a metabolic efficiency test email us at: sport.science@solent.ac.uk

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