Should You Get Metabolic Testing Before Your Expedition?
The 3 metabolic assessments (and a 4th bonus one) you should consider before your endurance challenge at altitude.
This blog post is part of a series called 100 Days to Everest. Follow along on social media at @anthonylorubbio or @recaltravel, and use this information for whatever your “Everest” is.
If you’re preparing to climb a significant mountain like Everest, you probably already know that your body’s ability to use energy efficiently is one of the most important factors in your success. But how do you actually measure that ability?
Enter metabolic testing—a tool used by elite endurance athletes, mountaineers, and even astronauts to assess how their bodies produce and utilize energy. But should you do it before your expedition? Let’s break it down.
What is Metabolic Testing?
Metabolic testing refers to a series of assessments that measure how efficiently your body converts oxygen and food (mainly glycogen or fat) into energy (ATP). These tests can give you insight into your aerobic fitness, fat utilization, and how well your body tolerates increasing levels of carbon dioxide—critical factors for surviving and thriving at high altitudes.
A typical metabolic test usually consists of three key assessments. And then I threw in a bonus 4th one. Enjoy.
1. Resting Metabolic Rate (RMR) Test
- How it works: You wear a mask that analyzes your oxygen intake and carbon dioxide output while sitting or lying down. It takes about 10 minutes.
- Why it matters for Everest: Your body will be working overtime to stay warm and functional at altitude, and knowing your baseline energy needs helps with meal planning and nutrition strategies for your expedition.
2. VO2 Max Test (Maximal Oxygen Uptake)
- How it works: You wear a mask and perform a graded exercise test on a treadmill or bike while the machine measures your oxygen consumption and CO2 output.
- Why it matters for Everest: Higher VO2 max levels mean your body is better equipped to process oxygen, which is in short supply at high altitudes.
3. Submaximal Exercise Test (Lactate Threshold & Aerobic Efficiency)
- How it works: You exercise at ever-increasing intensities while periodically taking blood samples to measure the lactate concentration in your blood at each level of intensity.
- Why it matters for Everest: Understanding your aerobic efficiency helps structure your training to improve endurance and oxygen utilization, both crucial for long, sustained efforts at altitude.
4. BONUS: Spirometry Test (Lung Function Assessment)
- How it works: You blow forcefully into a spirometer, which measures lung volume and flow rate.
- Why it matters for Everest: Lung efficiency plays a major role in oxygen absorption, and any restrictions in breathing mechanics could negatively impact your climb.
Should You Get Metabolic Testing Before Your Expedition?
If you’re serious about optimizing your performance, metabolic testing can provide invaluable data about your respiratory efficiency, endurance, and fueling strategy. It allows you to tailor your training to your personal physiological profile, rather than taking a one-size-fits-all approach.
However, let me state the obvious. Testing is great to know where you are at today, plus gives you that baseline knowledge so you know where to focus your training efforts and where you’ve improved. But it alone won’t improve your performance—you need to train accordingly. For example, if your VO2 max shows poor oxygen efficiency, and you see that tied with poor Spirometry results, integrating respiratory muscle training (RMT) and CO2 tolerance exercise protocols (like the ones we use in our High Altitude Breathwork Training) can help bridge the gap.
→ Want to know why CO2 tolerance is important and not simply a “waste” gas? Watch this video.
Final Thoughts
Climbing (your version of) Everest is as much about smart preparation as it is about physical endurance. Metabolic testing can help ensure you’re training effectively, fueling properly, and making the best use of the oxygen available to you—something that becomes increasingly critical as you ascend. If you’re interested in learning more about how to improve your breathing for altitude, drop a comment or send us an email at info@recaltravel.com. We’d be happy to help you take your preparation to the next level.
~ You have a goal to climb a mountain. Our goal is to get you there. ~
Happy training!
Anthony and the Recal Team
Steps to Begin Your Training
1. Free Resources:
2. Five-Week Training Program Options:
- Personal Coaching: One-on-one guidance for $875.
- Online Video Training: Our most popular option for $275.
- Self-Guided Plan: Written instructions in PDF format for $75.
Why This Matters
Proper breathwork training doesn’t just help you survive at altitude—it can be the difference between accomplishing your goals — or not. By following a breathwork training program in advance of your trek, climb, race, or other endeavor in the mountains, you can: improve your CO2 tolerance to feel less breathless, strengthen your respiratory muscles, refine your breathing mechanics, keep your oxygen saturations levels high, feel more in control, improve overall movement economy, improve endurance, and ultimately ENJOY your time in the mountains more.
Ready to take the first step? Explore Recal’s training program options or sign up for the next workshop to experience the transformative power of breathwork training first-hand.
Get In Touch
Have questions or need more information? We’re here to help.
- Comment directly on the Youtube Videos: We’ll respond as quickly as possible.
- Email Us: Reach out to info@recaltravel.com for detailed inquiries.
Conclusion: There's Now a Better Way to Train for Altitude
Recal’s High Altitude Breathwork Training program equips you with the tools and techniques needed to handle high altitudes confidently. Don’t let altitude concerns hold you back—embrace this comprehensive training program and embark on your adventure with confidence.
Once again, I’m Anthony. From all of us here at Recal, we wish you the best of luck in your upcoming adventures. See you on the mountain soon!
Happy Training,
Anthony and the Recal Team
~ Message from Recal ~
Thanks for stopping by our blog. Here at Recal, we offer breathwork-based coaching to help you prepare for life’s greatest endeavors.
The latest program we offer is High Altitude Breathwork Training to get you ready for the mountain, even if you live at sea level. We also created Guidebook to use as a daily journaling tool; it has helped leaders around the world live more focused and fulfilling lives.
If you’re curious about our Guides, click the links below to submit your information and receive a free digital copy:
We also have a strategic partnership with Oxygen Advantage and use their products (like mouth tape for sleep and SportsMask for altitude training) to help our community become better leaders through breathwork training and proper breathing habits. You can view their online breath courses and products by clicking here.
We stand by the things that we offer and promote – and proudly use them ourselves.
If you have any questions, we’re here to help: email us at hi@recaltravel.com.