Offer Hyper-Personalized Programming

Every metric and function that informs nutrition and fitness depends on O2 uptake and CO2 production. That’s why PNOE measures everything including calories, fat and carbohydrate burn, cellular health, and respiratory and heart function in order to offer the gold standard in developing fitness programs.

Offer Hyper-Personalized Programming

Nutrition Programming

Metabolic testing is the gold standard in the measurement of caloric, fat, and carb burn, but building a diet plan with this information can be daunting.

That’s why our registered dietitians and proprietary software do the work for you. With the click of a button you can request diet plans based on your clients’ metabolic profile and dietary preferences that include: 7-day meal plans, grocery lists, recipes, and access to our dietitians.

Curated programming
Curated programming


Metabolic analysis is the only tool that can reliably assess heart, lung, muscle, and neuromuscular function to identify an individual’s limiting factors in performance.

Due to time constraints and lack of training, most metabolic tests provide test subjects with VO2x max and training zones, only a small fraction of the information and insights recorded. PNOĒ’s workout programming changes that by offering the world’s only tool for in-depth analysis of metabolic data and access to leading sports science experts.

Now you can provide all of your customers with workout optimization previously only available to Olympic athletes.

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Weight Loss Plateau

  • The Power of Metabolism

    Our body is an engine that uses oxygen to “burn” nutrients (e.g. fats & carbs) and release their energy.


    This energy is then used to power our vitals (e.g. brain) and movement. It’s what we call Metabolism, the global process keeping us alive.

  • O2’s Essential Role

    Therefore, sustaining life is dependent on absorbing oxygen through lungs, pumping the oxygen rich blood through the heart, and ultimately using oxygen in our muscles.

  • A Break in the Chain

    The single most important step towards better performance and health is understanding where this chain breaks. Cardio-metabolic testing is the world’s only method able to reveal these limitations.

Respiratory Quotient

  • RQ = VCO2 / VO2

    Respiratory Exchange Ratio (RER), aka Respiratory Quotient (RQ), is the ratio of produced CO2 (VCO2) over consumed O2 (VO2) in one breath cycle.

  • Powered by Calories

    Our cells burn the main fuel sources of our body, fats & carbohydrates, in order to release their energy (aka calories).

    Calories are used to power our vitals (e.g. heart function), our body movement, and to create CO2.

  • Measuring RQ

    RQ isn’t only measured on a whole body level, but also on a cellular level.

  • Burning Carbs

    Burning 1 carbohydrate molecule requires the same amount of O2 as the amount of CO2 it produces. Because VCO2 = V02, it therefore has an RQ of 1, since RQ = VCO2/V02=1.

  • Burning Fats

    Burning 1 fat molecule requires ~40% MORE O2 compared to CO2 it produces. Therefore, RQ = VCO2 / VO2 = 0,7 since 1.4 x VCO2 = VO2. It also releases 9 calories of energy to be used by the body.

  • The entire amount of consumed O2 and produced CO2 passes through our breath.

    By measuring the ratio of CO2 over O2 in our breath, we’re measuring the average ratio of CO2 over O2 of every cell in our body.

  • Other Uses of RQ

    Stay tuned for more on how to use RQ in nutrition and workout programming.

Beyond The Common Limiter

  • O2 Transport

    Performing physical work depends on your ability to transport O2 to your working muscles. If the O2 chain breaks, it reduces your ability to move.

  • Respiratory Limitations

    The usual culprits for endurance athletes are respiratory limitations. There are 2 types of them:

    • Capacity: you don’t have enough lung volume because of lung damage, disease, or a posture problem.
    • Utilization: you have enough volume but aren’t using it when training.
  • Capacity Problems / Utilization Problems

    Capacity problems are dealt with by using breathing resistance devices that expand your ribcage and lungs. Utilization problems are dealt with by using breathing exercises that include a focus on specific breathing frequencies or expiration volumes.

  • Don’t Forget

    Performance requires all parts of the O2 chain to work. A well trained muscle will get tired in minutes if lungs aren’t pumping enough O2. Cardio-metabolic testing is the gold standard for identifying your limiting factors.

Accurate and Effective HIIT

  • Examining HIIT

    HIIT, short for High Intensity Interval Training, is one of the most popular types of training in fitness. It’s also one of the most misunderstood.

  • Approach Matters

    Most people simply work as hard as they can for as long as possible, then rest until they feel ready to resume hard work. But it takes more than that to do HIIT correctly.

  • The 3 Basic Principles of HIIT
    1. Work in the right zone.
    2. Define the zone with the right metric.
    3. Stay in the zone for the right amount of time.
  • Work in the Right Zone

    Improving your performance means improving the O2 Chain; the flow of O2 from the heart and lungs into the muscles. The O2 Chain starts to break at a specific intensity, which is the zone you need to focus on.

  • Define the Zone with the Right Metric

    The O2 chain breaks when the heart, lungs or muscles start to give up. Your exercise zones must be labeled according to which system is the weakest link.

  • Stay in the Zone for the Right Amount of Time

    When you’re in the right zone, your limitation starts to get "cured."
    Therefore, only time spent in your target zone should be considered "work time."
    When you "exit" that zone, your recovery time begins.

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