PNOĒ VO₂ Max
Measures the maximum amount of oxygen your body can use during progressive exercise, providing an objective view of cardiorespiratory fitness and aerobic capacity.
- Aerobic capacity
- Peak oxygen use
- Exercise response
Performance Program
Stop guessing. Measure your engine.
An 8-week, measurement-led program combining PNOĒ metabolic testing, lactate analysis, body composition, 16 guided Vasper sessions, strategically integrated EWOT, and complete reassessment.
We establish your baseline, build your individualized aerobic plan, guide two sessions each week, and measure again to show what changed.
Start Your Upgrade →- Measured First
- 8-Week Program
- 16 Guided Sessions
- Hanover, Maryland
8 WeeksA structured performance build
16 SessionsTwo guided visits each week
PNOĒ + LactateMeasured metabolic performance
Test + RetestProgress demonstrated, not assumed
A Program, Not a Test
Measurement matters when it changes what you do next.
A VO₂ Max score can tell you where you are. The Performance Program uses that information alongside resting metabolism, substrate utilization, lactate response, and body composition to guide eight weeks of structured work.
Measure. Train. Re-measure.
Your in-person sessions and at-home aerobic prescription are informed by your starting physiology. At the end of the program, the same core measures are repeated so progress can be evaluated against your own baseline.
The Measurement Standard
Built on established performance science.
The program uses recognized assessment methods and interprets each result within its proper limits. The purpose is useful measurement, not an exaggerated promise.
Cardiorespiratory Fitness
The Importance of Cardiorespiratory Fitness
ACSM review of cardiorespiratory fitness and VO₂ Max as a measure of the capacity to deliver oxygen during physical activity.
American College of Sports Medicine → Resting MetabolismIndirect Calorimetry: A Practical Guide
A clinical review describing indirect calorimetry as a reference method for measuring energy expenditure.
PubMed → Lactate ThresholdLactate Threshold Concepts
A review of lactate thresholds in endurance assessment and individualized exercise-intensity prescription.
PubMed →
What We Measure
The physiology behind performance.
Each assessment answers a different question. Together, they show more than any single score can.
PNOĒ Metabolic Analysis
Uses indirect calorimetry to measure resting energy expenditure and evaluate how your body uses fat and carbohydrate rather than relying only on population-based equations.
- Measured energy needs
- Fuel utilization
- Nutrition context
Body Composition
Looks beyond total body weight to estimate skeletal muscle mass, body fat, visceral fat, and segmental distribution so changes can be evaluated with greater context.
- Skeletal muscle
- Body fat
- Visceral fat
- Distribution
Lactate Testing
Tracks blood lactate across increasing workloads to identify individual transition points and create training zones grounded in your measured response.
- Lactate curve
- Training thresholds
- Intensity zones
The 8-Week Structure
Tested first. Guided throughout. Tested again.
The public promise is simple: we establish your baseline, direct the work, and measure the response. The exact session progression is adjusted to the individual.
Establish the baseline
PNOĒ VO₂ Max and metabolic analysis, lactate testing, InBody body composition, goal review, and personalized aerobic zones.
Build measurable capacity
Two guided Vasper sessions each week with EWOT integrated strategically, plus an individualized aerobic prescription completed at home.
Measure the response
Repeat PNOĒ, lactate, and body-composition testing followed by a baseline-to-final interpretation and next-phase recommendations.
Week 4 checkpoint: InBody, adherence, recovery, and training response are reviewed so the program can be adjusted without waiting until the final assessment.
Inside the Program
Guidance in the gym and between visits.
Two weekly visits provide structure without requiring you to live at the facility. Your at-home plan extends the work into the rest of the week.
What is included
A complete measurement, training, and reassessment experience.
- Baseline and final PNOĒ VO₂ Max and metabolic analysis
- Baseline and final lactate testing
- Baseline, Week 4, and final InBody analysis
- 16 guided Vasper sessions across 8 weeks
- Strategically integrated EWOT
- Personalized heart-rate and aerobic training zones
- Individualized at-home aerobic prescription
- Final interpretation and next-phase recommendations
Who It Is For
Not only for elite athletes.
The Performance Program is for anyone who wants to make training and nutrition decisions from measured physiology rather than assumptions.
Train with more precision
Understand aerobic capacity, intensity thresholds, and body-composition trends within the context of your sport.
Build a meaningful baseline
See where you are now before choosing what to improve next.
Protect physical capacity
Track the fitness and body-composition measures that support continued strength, mobility, and independence.
Program Investment
$3,695
Eight-week Performance Program
- Complete baseline and final performance testing
- Sixteen guided in-person sessions
- Personalized at-home aerobic programming
- Midpoint review and final interpretation
- Payment options available
Frequently Asked
Questions, answered.
Do I need to be an athlete?
No. Testing is scaled to the individual and can be useful for active adults establishing a baseline as well as experienced athletes refining training.
Why not use my smartwatch VO₂ Max?
Wearables provide estimates based on device algorithms. Direct exercise testing measures respiratory gases during a controlled protocol and provides a more detailed physiological assessment.
Is RMR the same as a calorie calculator?
No. Calorie calculators estimate energy needs from population equations. RMR testing uses indirect calorimetry to measure your resting energy expenditure under controlled conditions.
Why include lactate testing?
VO₂ Max describes aerobic capacity. Lactate testing adds information about how your body responds as workload rises and helps establish individualized intensity thresholds.
Does body composition replace the scale?
It adds context the scale cannot provide. Body weight alone does not distinguish muscle from fat or show visceral fat and segmental distribution.
How often do I come in?
You attend two guided sessions each week for eight weeks. The program also includes aerobic work completed independently according to your measured training zones.
Is EWOT used during every session?
No. EWOT is integrated strategically rather than added automatically to every workout. Your guided sessions progress according to your baseline, tolerance, and response.
What happens after Vasper?
Each guided session includes a short cooling period so heart rate and breathing can transition toward resting levels before you leave.
Can I continue after Week 8?
Yes. Your final results help determine the next training phase and whether ongoing Performance Membership is appropriate.
The First Step
Know what your body can do before deciding what it needs.
Start with a measured baseline, complete eight weeks of guided and independent work, and return to the same core assessments to see what changed.
Start Your Upgrade →The Performance Program is a wellness and fitness service and is not intended to diagnose, treat, cure, or prevent disease. Testing and exercise guidance are not substitutes for medical evaluation or individualized medical advice. Participation is subject to appropriate screening. Individual results vary, and no specific performance, body-composition, metabolic, or health outcome is guaranteed.