What is it?
Welcome to the Onetrack baseline fitness finder. The test consists of seven at-home exercises and one 12-minute run (preferably outdoor but indoor treadmill runs are ok).
The at-home exercises will test your core endurance, holding positions of stress for as long as possible (you'll need a timer or someone who can time you). You'll also be tested on your balance and co-ordination to understand the differences between your left and right sides. We have also added a press-up test in there as well for upper body muscular endurance.
The 12-minute run will test your fitness. Using a wearable, time a 5-minute, easy warm-up (maximum 5 minutes, no harder than 6/10 for effort) and then run as far as you can for 12 minutes.
Why do it?
In elite performance we always want to have a selection of tests that are evidence-based and relate to the sport. This means we can look after our athletes, spot potential hazards and measure changes (both positive and negative).
The test is designed to highlight potential areas that may need extra attention but also allows us to measure improvements in strength, stability, endurance and fitness on re-testing.
How long will it take?
It would be best to allocate an hour to go through the at-home tests at a leisurely pace. Avoid rushing between them, and ideally allow between 5-10 mins recovery between tests.
What happens next?
You'll receive an automated email confirming your entry and when all the results are in (deadline Monday 25 May, you'll receive a scorecard explaining how to interpret your results along with the option to have a 30-minute group video consultation.
THE BELOW FORM HAS BEEN RESIZED FOR MOBILE BUT IF YOU'RE IN THE 20% OF RUNNERS VISITING US ON DESKTOP, IT MAY BE EASIER TO FILL OUT THE FORM HERE.