An initial VO2 rates that will enable each individual to exercise more effectively, with less fatigue and fewer injuries. Periodic retesting provides motivating feedback as the fitnessprogram progresses. Studies show that previously sedentary people training at 75% of aerobic power for 30 minutes, 3 times a week over 6 months increase VO2 an average of 15-20%. Max test can clarify the precise target heart. Accurate heart rate zones help determine when your body is burning fat vs muscle.