Full Name

Email Address

Age (years)

Current Body Weight (kg)

Date of Your VO₂ Max Test

How many hours per week do you currently train?

Include all structured training sessions (strength, cardio, sport-specific)

What is your primary training modality?
CyclingRunningCrossFitHYROXRowingSki ErgTriathlonSwimmingOther

If 'Other', please specify:

How would you describe your recent training progress?
Excellent - consistently improving and meeting goalsGood - progressing but could be betterStagnant - plateaued despite consistent effortDeclining - performance dropping or struggling

How many high-intensity sessions (Zone 4-5) do you do per week?

High-intensity = hard breathing, can only speak a few words, sustained discomfort

How many easy/recovery sessions (Zone 1-2) do you do per week?

Easy = conversational pace, could maintain for hours, minimal breathing stress

Do you currently follow a structured training plan?
Yes - following a structured plan or coach's programmeSometimes - loosely following structureNo - training by feel without structure

How many days per week are you available to train?
7 days (fully flexible)6 days5 days4 days3 days or fewer

What is your primary performance goal?

Be specific - e.g., "Complete 3-hour mountain rides at 230W average", "Sub-3 hour marathon", "Podium at regional HYROX"

Do you have a target race or event coming up?
Yes - I have a specific eventNo - general training without event target

If yes, what is the event and when?

e.g., "London Marathon, April 2026" or "HYROX Manchester, February 2026"

If you have a target event, when is it?

What specific metric do you most want to improve?
VO₂ Max (aerobic capacity)FTP / Lactate Threshold PowerRace Time / SpeedWeight Loss / Body CompositionEndurance DurationPeak Power OutputSprint SpeedRecovery Between EffortsOther

If 'Other', please specify:

What is your biggest frustration with your current training?

Optional but very helpful - e.g., "Can't sustain power on climbs", "Hit a wall at 90 minutes", "Recovery taking too long"

What typically limits you during hard efforts?

Think about what forces you to stop or slow down during intense intervals

Legs burning / muscular fatigueBreathing difficulty / can't get enough airHeart rate maxing out / cardiovascular stressMental fatigue / loss of motivationMultiple factors limit meUnsure / varies

Have you had any injuries in the past 6 months affecting your training?
YesNo

If yes, please describe the injury/injuries:

Do you have any time constraints we should be aware of?

Work schedule, family commitments, travel, shift work, etc.

Yes - significant constraintsSome constraints but manageableNo - flexible schedule

If yes, please describe your constraints:

Have you had a VO₂ Max test before?
YesNo - this is my first test

If yes, what was your previous VO₂ Max result? (ml/kg/min)

Leave blank if not applicable or don't remember

When was your previous VO₂ Max test?

Are you currently using training zones (heart rate or power)?
Yes - using specific zonesNo - training by feel

If yes, describe your current zones:

e.g., "Zone 2: 120-135 bpm, Zone 4: 145-155 bpm" or "Zone 2: 180-220W, FTP: 250W"