Heartrate Calculator

Heart rate has been used for many years as a way to determine exercise intensity.  While it does have its limitations, with the best heart rate monitor it can be useful for anyone completing steady-state exercise (exercise at the same pace). Exercise intensity is usually prescribed based on a percentage of maximum heart rate.  Traditionally, maximum … Read more


Fitness tests allow athletes and coaches to identify physical strengths and weaknesses. They act as a benchmark upon which a suitable training program can be developed. In fact without an initial assessment any subsequent training may only address already strong areas while neglecting the athlete’s weak points. There are several reasons why fitness tests should … Read more

Best Fitness Tracker

The Garmin Forerunner 25 (Large) Black Red is our best fitness tracker that lets you acquire satellites in no time and has a thinner watch profile. Its training mode gives you 10 hours of battery life and tracking or watch move gives you 10 weeks of battery life. You can track your distance with its … Read more

The Wingate Test for Anaerobic Power

The Wingate test, also known as the Wingate Anaerobic Test (WANT), was developed at the Wingate Institute, in Israel, during the 1970s. It is perhaps the most popular assessment for peak anaerobic power, anaerobic fatigue and total anaerobic capacity. Before we look at the Wingate test in a little more detail, what exactly is anaerobic power? Anaerobic … Read more

Waist to Hip Ratio Calculator

Your hip to waist ratio helps to identify your fat distribution.  It’s believed that people who store more fat towards their abdomen and chest area (known as ‘apple’ shaped) are at greater risk from lifestyle-related diseases such as heart disease and diabetes.  People who store more weight around thier hips (‘pear’ shaped) are at less … Read more

Sit Up Test Calculator

This sit up test can be used as a simple measure of strength or strength endurance. To improve the strength of your core, see the Core Strength Training section of tis site. Instructions Complete as many sit ups as you are able to in 60 seconds. Knees should be bent with feet flat on the floor. You … Read more

Sit And Reach Test Calculator

The sit and reach test is the most common flexibility test. It measures the flexibility of the lower back and hamstrings. To find out more about improving your flexibility for sport or health, visit the Flexibility Training Section of this site. You will need: A box about 30cm (12 inches) high A meter rule Instructions Sit on … Read more

Rockport Test Calculator

The Rockport Walk test is used to measure cardiovascular fitness and predict your VO2max. You can learn more about VO2max here and more about endurance training here. You will need: A 1-mile course (either 3.75 laps of a 400m running track or you can pace out a mile course using a pedometer). A stop watch. Instructions Warm up … Read more

Push Up Test Calculator

This push up test can be used as a simple measure of strength or strength endurance. It’s a often performed alongside the sit up test. You can find out more about the various types of strength training for sport in the strength training section of this site. Instructions Complete as many press ups as you are able to … Read more

Speed And Power Tests

Use these speed and power tests before you begin your training program and then at 6-8 week intervals. Click here for details on how to put together a battery of physical fitness tests. 40 Yard Sprint – Short Term Power Test This test measures your ability to accelerate to full speed quickly, as well as … Read more