Test. Understand. Build your next goal.
A free Kona Endurance test week for athletes accustomed to hard exercise. Complete three fresh, paced maximal efforts on days 1, 4 and 7: 12 / 6 / 3 minutes. Keep intervening training easy and allow 48–72 hours recovery, longer if needed.
What is included?
Record body mass in kg and distance in metres for each exact timed effort on the same flat measured course. The 12-minute result alone provides a VO2max estimate; all three efforts support critical speed.
Understand the estimates
This is a practical field protocol, not a laboratory diagnosis. It does not measure VLamax, lactate threshold or individual fuel oxidation. Fuel use depends on stated assumptions; no accuracy percentage is promised. Carbohydrate burned is not an intake prescription.
Turn your results into progress
Explore coaching: bring your report and race goal so we can build your training, pacing and fueling plan together. Prefer a guided plan? Browse Kona training plans.
Optional email updates and report sharing are available in the analyzer. Results remain free without signup. Use the updated three-session protocol; older sprint-based files follow a different sequence.
We provide the highest quality coaching and testing services for endurance athletes of all levels. Our scientific and longevity centered approach combined with two decades of professional experience will make you perform and feel better. We guarantee that!