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What is the MZ-Fitness Test 2.0 and how do I perform it?

The MZ-Fitness Test 2.0 estimates how well your body utilizes oxygen (VO2 max) during exercise based on heart rate recovery following a 12-minute submaximal test. You must come to a complete stop for recovery.

What is the MZ-Fitness Test 2.0?

The MZ-Fitness Test 2.0 is a 12-minute Zone Match that estimates your VO2 max using a submaximal approach. The research conducted by Myzone and Loughborough University found a high correlation between heart rate recovery (HRR) and VO2 max, making the test both effective and efficient.

The test involves the following segments:

  • 1 minute in the grey zone
  • 3 minutes in the blue zone
  • 3 minutes in the green zone
  • 3 minutes in the custom purple zone
  • 2-minute recovery period (come to a complete stop) 

How do I take the test?

  • You can take the MZ-Fitness Test 2.0 using either an upright bike or a treadmill. These two types of cardio equipment have shown a high correlation between heart rate recovery and VO2 max during the research study. When you open the test in the Myzone app, you'll be prompted to select one of these options based on the equipment available to you.

  • Come to a complete stop for the recovery period. Do not walk or "spin" your pedals on the cycle. If you are not still, you will likely receive a score that is not representative of your fitness level.

  • Mind your zones: if your zone match score is not at least 80% adherent, you will not receive a score.

Where can I do the MZ-Fitness Test 2.0?

You can perform the MZ-Fitness Test 2.0 wherever you have access to an upright bike and a treadmill. The test is available on the Myzone app and gym software (a facility staff member will need to launch this for you). Tap the menu icon on your navigation bar and select 'Activities' to take it in the app. 

 

Test2.0

 

Understanding your results

Upon completing the MZ-Fitness Test 2.0, you will receive two essential pieces of information:

  1. VO2 Max Score: This score represents the estimated maximum amount of oxygen your body can use during exercise. A higher VO2 max score suggests better cardiovascular fitness.

  2. Fitness Age: The Fitness Age tells you how your your fitness level compares to what is typically expected for someone of your age and sex. It calculates this using the American College of Sports Medicine (ACSM) Friend Score, a widely recognized authority in sports medicine and exercise science research.

Improving Your Fitness

Assessing your VO2 max and Fitness Age provides a baseline to work from and motivates you to improve. By participating in the MZ-Fitness Test 2.0 periodically, you can track your progress and celebrate your fitness achievements.

Find out more about VO2 Max and how you can improve yours.