The Myzone app offers two Fitness Tests:
- The original MZ-Fitness Test which measures heart rate recovery
- The MZ-Fitness Test 2.0 which measures VO2 Max
Where are they found?
First, go to your Menu and select Activities
Here you will find both tests:
If you are a staff member at a Myzone facility, the MZ-Fitness Test is available in the Myzone software under 'Load Class'. It makes a great warm-up before a small group session or fitness class.
What equipment should I use to perform the tests?
We recommend using any cardio equipment such as a rower, spin bike, treadmill, etc. It is a good idea to choose an activity that you do regularly. If you have a good feel for your effort, you'll know when to kick it up a notch to keep your zone match score high.
For the most reliable results, we recommend performing the same exercises every time. We don’t recommend comparing the results of the test between different modalities. For example, don’t compare your score from running to your score from cycling.
How can I maximize the reliability of my test?
There are multiple ways to maximize the reliability of the MZ-Fitness Test:
- Use the same type of exercise each time you do the test.
- Do a passive recovery--stop moving altogether to allow your heart rate to recover.
- Perform the test at the same time of day
- Test at the beginning of your workout each time.
- Test at comparable rest levels: if you did a long run or set a record for your squat the day before the test the second time, and had previously tested following two rest days, these results will not be comparable.
- Consume the same food/beverage prior to the test each time. For instance, do not drink espresso right before one of your tests if you didn’t do that before.
How often should I perform the MZ-Fitness Tests?
We recommend performing the MZ-Fitness Test every 6–8 weeks to assess fitness gains. That said, this test is an excellent warm-up, so you could use it before every workout!
The Original MZ-Fitness Test
In general, the faster your heart rate recovers, the better shape it's in. The MZ-Fitness Test provides an easy way to assess your heart rate recovery on a regular basis inside and outside the gym!
How It Works
The MZ-Fitness Test is a 12-minute guided workout during which you must bring your heart rate into the designated zones with at least 80% accuracy. It ends with two minutes of recovery-- this is where the test counts how many beats your heart rate drops during those two minutes.
The test consists of:
- 1 minute in the Grey Zone (50-59% effort)
- 3 minutes in the Blue Zone (60-69% effort)
- 3 minutes in the Green Zone (70-79% effort)
- 3 minutes in the Purple Zone* (80-85% effort)
- 2-minute recovery
Things to note:
The Purple Zone is not a new Myzone zone. It is a custom zone for this test to indicate that you are in a range that keeps the test as reliable as possible each time.
If you exceed 85% effort during the test, a warning message will appear. If you exceed 85% effort for more than 40 consecutive seconds, the test will be invalid and will end.
Myzone measures your heart rate recovery as the difference in your heart rate (in beats) from the end of the purple phase to the end of the recovery phase. A higher score means a faster recovery, so the goal is to make that number climb over time through regular cardiovascular activity.
You will see your fitness score (or your recovery) in real-time, and your score will automatically be sent to the Body Metrics section in your Myzone app.
Q: How should I perform the recovery?
We suggest passive recovery (stopping exercise completely )but consistency is key. Don’t do active recovery (exercising at a low level) the first time and passive recovery the next. Changing the method means the scores cannot truly be compared to each other to gauge progress.
If you perform passive recovery, you can expect to see a bigger drop in your heart rate than if you choose active recovery. Maintain the same body position you held during the workout--if you performed your test on a treadmill, stand during the recovery (don’t sit or lay down).
Q: How do I read my score?
Your score is the difference in your heart rate between the end of your time in the Purple Zone and the end of the 2-minute recovery:
HR at the end of PURPLE – HR after 2-minute RECOVERY = Fitness Test Score
Q: How do I know if I have a good score?
Your score is unique to you and is not meant to be compared to others. A good score is one that is improving. As long as you see a higher score as you go, you're on track.
Keep in mind that if you’re just starting your fitness journey, you may see big improvements in your score as you begin. If you are highly conditioned, you may see smaller improvements in your score over time.
If you have questions about your score and what it means for your heart health, we encourage you to speak with your physician or cardiologist.
The MZ-Fitness Test 2.0
Designed with some of the world’s leading sports scientists at Loughborough University, the MZ-Fitness Test 2.0 measures VO2 Max and is one of the most accurate ways to assess your cardiovascular fitness.
VO2 max is the maximum amount of oxygen that a person can intake, which is often used to measure the endurance or cardio fitness of individuals.
How It Works
The test comprises a staged Zone Match over a 12-minute time period that can be performed on any piece of cardio kit. Simply match the colors within the given times and the patent-pending algorithm takes care of the rest.
Results of the test will give individuals a VO2 Max Score, a Fitness Age, and a normative age/sex comparison using ACSM Friend equations. Find out more about VO2 Max and how you can improve yours.
Q: Where can I see the results of my MZ-Fitness Tests?
If you have just finished an MZ-Fitness Test, you can see your score and workout in your home feed once it has been uploaded successfully.
You can see your personal best score by tapping Me and scrolling to the bottom. Tap the Fitness Test score to see how they trend over time.