Fitness isn't just about cardio, it's about being fit for purpose. If you're looking for a way to track fitness, whether you're a runner or not, this test will provide you with a single number to act as a benchmark month on month.
If you're on a MONTHLY MEMBERSHIP, we'll track your progress for you and provide you with suggested exercises to work on areas of improvement. Find out more below or click the button to go straight to the form.
WELCOME TO THE ONETRACK FITNESS TEST
The fitness test consists of seven at-home exercises (demo videos below) 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.
Complete all tests with about 5-10 mins recovery in between.
WHY TRACK FITNESS?
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 THE FITNESS TEST 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 27 July, within 1 week you'll receive a scorecard explaining how to interpret your results along with the option to have a 30-minute group video consultation.