Home/What we measure

The assessment

Your body,in numbers you can train.

Measurements across performance, physiology, blood and structure: one testing day, plus sleep and recovery trends from your wearable. The number of tests depends on the individual.

Book the free twenty-minute call The evidence behind each test

Domains

Tailored

Measurements

Test groups

Weeks to the repeat

The principle

Only the tests thatchange a decision.

Select tests for the decisions, thresholds or referrals they inform.

How testing is run:

Coordinated near you, at partner laboratories and clinics; third-party fees are billed at cost and you see the invoices.
Comparable results you already hold are used rather than repeated.
Every protocol is documented so the twelve-week repeat runs under the same conditions: same equipment, time of day and preparation.
DNA, nutrigenomic and epigenetic-age testing are added only when they would change the plan.

Your consultation decides which tests you need; medical decisions are made by licensed doctors.

Four domains

What gets measured.

Performance

Strength, speed and movement tests help identify which training quality needs attention.

See performance tests

10 / 20 / 30 m acceleration splits
Flying-30 maximum velocity
Force–velocity profile (jump & sprint)
Load–velocity profile & velocity-loss thresholds (VBT)
Rate of force development
Isometric mid-thigh pull
Countermovement & drop jump
Reactive strength index
Left–right asymmetry index
Repeat-effort decrement
Change-of-direction deficit

Physiology

Aerobic capacity and thresholds help set conditioning intensity and compare fitness over time.

See physiology tests

VO₂max (direct or validated submaximal)
Ventilatory thresholds (VT1 / VT2) & lactate profile
Maximal lactate steady state (MLSS)
Resting metabolic rate & substrate use
Running and cycling economy
Heart-rate recovery at 1 and 2 minutes
Resting heart rate trend
Blood pressure & pulse-wave indicators
Respiratory function screen
Hydration & sweat-rate profiling

Blood

Laboratory results provide clinical context; your physician interprets medical findings.

See blood tests

Full lipid panel with ApoB and Lp(a)
Fasting glucose, insulin, HOMA-IR and HbA1c
Full blood count & ferritin
Liver and kidney function
Thyroid panel
Testosterone, oestradiol, SHBG, cortisol, IGF-1
Vitamin D, B12, folate, magnesium, omega-3 index
hs-CRP and inflammatory markers
Continuous glucose monitoring where it would change the plan
DNA & nutrigenomic profiling, where chosen
An epigenetic clock, where chosen; an estimate, not a diagnosis

Structure & recovery

Composition, movement and recovery trends help review the training response.

See structure & recovery tests

DXA lean mass, fat mass, regional distribution
Bone mineral density
Phase angle & body water
Joint-by-joint controlled range
Eccentric hamstring strength
Landing and deceleration quality
Sleep architecture and efficiency
Heart-rate variability trend
Session RPE, acute:chronic workload ratio (ACWR, EWMA), monotony & strain
GPS / IMU external load for field athletes
Cognitive reaction and perceived stress

Instruments

The instruments

Laboratory-grade measurement,explained by one coach.

Partner laboratories and clinics run the tests. Sainath explains them; your physician handles clinical interpretation.

VO₂max & ventilatory thresholds

Metabolic cart with VT1 / VT2 testing

Lactate & metabolic rate

MLSS, resting metabolic rate, substrate use

DXA body composition

Lean mass, visceral fat, bone density

Force-plate jump profiling

CMJ, drop jump, RSI, asymmetry

Isometric mid-thigh pull

Peak force & rate of force development

Force–velocity profiling

Load–velocity via linear transducer; velocity-loss thresholds

Advanced blood panel

ApoB, Lp(a), hs-CRP, HbA1c, insulin & HOMA-IR, omega-3 index

Hormonal axis

Testosterone, SHBG, oestradiol, IGF-1, cortisol, thyroid

Epigenetic biological age

An epigenetic clock, where chosen; an estimate, not a diagnosis

Nutrigenomic & DNA profiling

Genetic testing, where clinically appropriate, discussed with a qualified professional.

Overnight HRV & resting HR

Autonomic trends from validated wearables

Workload & ACWR

Rolling and EWMA load, monotony, strain

Cardiac and vascular screening is a physician’s decision; where advised, it is arranged through medical partners.

The body map

Where each numberis taken.

Select a region for its measurements and training methods. For orientation, not diagnosis.

Front

Back

Tap a region of the figure, or the whole-body chip. Arrow keys move between regions; Enter selects.

14 / 14 · Whole body

Whole body · systemic

Choose a region or the whole-body control to explore its measurements. The complete list remains available below.

The biomarker index

Or read the list: every region, what is measured, how it is trained

Neck & shoulders Front & back

What is measured here
- Joint-by-joint screen: active, controlled range at each major joint, for range, control and pain
- Controlled articular range at the shoulder
- Left–right asymmetry: the difference between sides on force, strength and range
How it is trained, and why it matters

Use the movement screen to choose shoulder mobility and rotational-strength work.

How each quality is built
Chest Front

What is measured here
- Respiratory function screen
- Heart-rate recovery at 1 and 2 minutes: how fast the heart rate falls after effort, a read on autonomic health and fitness
- Resting heart rate trend; blood pressure & pulse-wave indicators, referred to a physician where out of range
- Beat-to-beat heart rate from a chest strap: the reference for HRV, and for sessions where wrist optical sensors lag
How it is trained, and why it matters

Measured thresholds guide aerobic and interval training; clinical findings stay with your physician.

The physiology domain
Upper back Back

What is measured here
- Joint-by-joint screen for range, control and pain
- Left–right differences in force and size, measured rather than eyeballed
- DXA lean mass, fat mass and regional distribution
- Photographs and circumferences, taken under the same light and conditions (physique clients, fortnightly)
How it is trained, and why it matters

Use strength, range and composition findings to set pulling and upper-back training priorities.

Training methods
Arms Front & back

What is measured here
- Load–velocity profile: bar speed against load, on every set; a set stops at an agreed velocity loss
- Strength at reference lifts, weekly: strength is reviewed alongside composition and recovery
- Left–right asymmetry on force, strength and range
- DXA regional lean mass; circumferences
How it is trained, and why it matters

Progress muscle-building work around performance, recovery and joint tolerance.

Training methods
Forearms & grip Front & back

What is measured here
- Grip strength on a calibrated hand dynamometer, best of several attempts on each side
- Left–right asymmetry
- Overnight HRV & resting heart rate: autonomic trends from a validated wearable
How it is trained, and why it matters

Train grip and overall strength, with loads adapted to the individual.

The four frontiers
Trunk & core Front

What is measured here
- DXA: lean mass, fat mass and regional distribution, including visceral fat
- Phase angle & body water from bioimpedance, between scans
- Circumferences, fortnightly, under the same conditions (physique clients)
How it is trained, and why it matters

Composition and movement findings guide trunk strength, rotation and physique work.

Aesthetic physique
Lower back Back

What is measured here
- Joint-by-joint screen: where a restriction is being borrowed from a neighbour
- Isometric mid-thigh pull: peak force and rate of force development without a heavy barbell on your back
- Session RPE, acute:chronic workload ratio, monotony & strain: workload descriptions for review
How it is trained, and why it matters

Adapt loading to your capacity and symptoms; persistent pain belongs with a clinician.

Load management, with its caveats
Hips & glutes Back & front

What is measured here
- Controlled articular range at the hip, in the joint-by-joint screen
- Isometric mid-thigh pull: peak force and rate of force development
- Leg power from a countermovement jump on a force plate, or a timed chair-rise where a jump is not appropriate
- Left–right asymmetry from single-leg and bilateral trials
How it is trained, and why it matters

Choose strength, power and balance work around the assessment and safe movement capacity.

The six pillars
Quadriceps Front

What is measured here
- Force–velocity profile from jump and sprint tests: where output leaks along the curve
- Load–velocity profile & velocity-loss thresholds
- Countermovement & drop jump, reactive strength index: the fastest-moving markers in a block
- Left–right asymmetry; DXA regional lean mass
How it is trained, and why it matters

Use strength and power tests to select exercises, loads and progression.

Training methods
Hamstrings Back

What is measured here
- Eccentric hamstring strength on a Nordic device with a left–right comparison: one measure used alongside history, symptoms and other tests, and a return-to-play criterion
- Horizontal force–velocity profile from the 10 / 20 / 30 m splits
- Left–right asymmetry, watched weekly
- Session RPE and the acute:chronic workload ratio, read with the eccentric strength and asymmetry
How it is trained, and why it matters

Use eccentric strength and sprint measures to guide training; they cannot forecast an individual injury.

The Performance Twin
Knees Front & back

What is measured here
- Landing & deceleration quality: filmed, force-plate landing and deceleration tasks for control and symmetry
- Reactive strength index from the drop jump
- Change-of-direction deficit
- Joint-by-joint screen for range, control and pain
How it is trained, and why it matters

Train landing and deceleration control. After injury, medical staff agree return criteria.

The six pillars
Calves & Achilles Back & front

What is measured here
- Ground-contact time from a contact mat or high-speed video: a stiff, elastic contact against a long, collapsing one
- Reactive strength index: drop jump on a force plate
- Flying-30 maximum velocity
- Landing & deceleration quality
How it is trained, and why it matters

Use sprint and reactive-strength measures to guide calf strength and appropriate running exposure.

What we measure
Ankles & feet Front & back

What is measured here
- Controlled articular range at the ankle, in the joint-by-joint screen
- 10 / 20 / 30 m splits from timing gates and a flying 30 m: acceleration and maximum velocity, measured at the ground rather than on a stopwatch
- Ground-contact time
- Landing & deceleration quality: how the body absorbs force on landing and deceleration, read alongside history, symptoms and other tests
How it is trained, and why it matters

Train controlled range, balance and sprint mechanics according to the assessment.

What we measure
Whole body · systemic Whole body

What is measured here
- VO₂max & ventilatory thresholds: metabolic cart with VT1 / VT2 testing; lactate profile and resting metabolic rate
- Advanced blood panel: ApoB, Lp(a), hs-CRP, HbA1c, insulin & HOMA-IR, omega-3 index; the hormonal axis and thyroid
- DXA body composition: lean mass, visceral fat, bone density; phase angle & body water
- Overnight HRV & resting heart rate; sleep architecture and efficiency from a validated wearable
- Cognitive reaction time and perceived stress; an epigenetic biological-age clock only where it would change the plan
How it is trained, and why it matters

Fitness, strength, composition and recovery guide the coaching plan. Laboratory results are interpreted by your physician.

The biomarker index

Written for orientation, not diagnosis. Where a marker is a laboratory value, interpretation belongs to your physician.

Explore the biomarker reference

The biomarker index

Every marker,in plain language.

Explore what each marker tells us. Select the ones to discuss with your physician, who decides what to order.

How the sheet works

Tick any marker in the index below.
Print the sheet, or copy the list.

The index

What each number is for.

Search by marker. The listed cadence is a starting point; review timing depends on the finding and clinical advice.

Search the index

39 of 39 markers

Your physician decides what to order and interprets clinical findings. This index supports that conversation.

Marker	What it tells us	Belongs to	Repeated
VO₂max	An estimate of aerobic capacity, useful for setting and reviewing conditioning goals.	Heart & circulation	12 weeks
VT1 / VT2	The two ventilatory thresholds that divide training into zones that mean something for your physiology.	Endurance	12 weeks
Maximal lactate steady state	The highest intensity at which lactate production and clearance balance; the anchor for threshold work.	Endurance	12 weeks
Resting metabolic rate & substrate use	Energy used at rest and how much of it comes from fat versus carbohydrate; the anchor for fuelling targets.	Metabolism & blood	12 weeks
Heart-rate recovery (1 & 2 min)	How fast the heart rate falls after effort; a read on autonomic health and fitness.	Heart & circulation	12 weeks
Blood pressure & pulse-wave indicators	Arterial load and stiffness; referred to a physician where out of range.	Heart & circulation	Every review
ApoB	The number of cholesterol-carrying particles that can enter the artery wall; read with the full lipid panel.	Heart & circulation	Annual, or as your physician advises
Lp(a)	A largely inherited lipid particle standard panels omit; measured once and shared with your physician.	Heart & circulation	Once
Full lipid panel	Total, LDL, HDL and triglycerides, interpreted by your physician alongside ApoB.	Heart & circulation	12 weeks
Fasting glucose, insulin, HOMA-IR & HbA1c	Blood sugar now, over three months, and how hard the body is working to keep it there.	Metabolism & blood	12 weeks
Continuous glucose (where it would change the plan)	Glucose around the clock for a fortnight; how meals, sessions, travel and sleep move it.	Metabolism & blood	Where indicated
Full blood count & ferritin	Oxygen-carrying capacity and iron stores; a common, quiet limiter in endurance and in women.	Metabolism & blood	12 weeks
Liver & kidney function	The organs that clear the work; results interpreted by your physician.	Metabolism & blood	12 weeks
Thyroid panel	The metabolic thermostat; interpretation belongs with your physician.	Metabolism & blood	Annual
Testosterone, oestradiol, SHBG, cortisol, IGF-1	The hormonal picture behind recovery, composition and drive; interpreted by your physician.	Metabolism & blood	12 weeks
Vitamin D, B12, folate, magnesium	Micronutrient results, interpreted by a clinician in context.	Metabolism & blood	12 weeks
Omega-3 index	EPA and DHA in red-cell membranes; a cardiovascular and recovery marker that moves over months.	Metabolism & blood	Six-monthly
hs-CRP & inflammatory markers	Inflammatory markers, interpreted by your physician alongside symptoms and other results.	Metabolism & blood	12 weeks
DNA & nutrigenomic profile	Genetic testing, where chosen and clinically appropriate, discussed with a qualified professional.	Metabolism & blood	Once
Epigenetic biological age	An epigenetic-clock estimate, where chosen: read as a trend beside measured fitness and clinical results, never as a diagnosis.	Four frontiers	Annual
DXA: lean, fat, regional, bone density	Composition and where it sits, plus bone mineral density, followed over time.	Body composition	12 weeks / annual for bone
Phase angle & body water	Bioimpedance measures affected by hydration and testing conditions; interpreted with other findings.	Body composition	Every review
10 / 20 / 30 m splits & flying 30	Acceleration and maximum velocity, measured at the ground rather than on a stopwatch.	Speed	12 weeks
Force–velocity profile	Where output leaks along the curve, from jump or sprint tests; decides which band to load.	Strength & power	12 weeks
Load–velocity profile & velocity-loss thresholds	Bar speed against load; ends a set when speed drops by an agreed amount.	Strength & power	Every block
Rate of force development	How quickly force rises; the quality that makes strength usable in the time the sport allows.	Strength & power	12 weeks
Isometric mid-thigh pull	Peak force and RFD without loading a heavy barbell; repeats reliably at the re-test.	Strength & power	12 weeks
Countermovement & drop jump, RSI	Explosive output and reactive strength; the fastest-moving markers in a block.	Strength & power	Weekly / 12 weeks
Left–right asymmetry	The difference between sides on force, strength and range; interpreted alongside symptoms, history and other performance measures.	Mobility & resilience	Weekly
Eccentric hamstring strength	A strength measure used alongside history, symptoms and medical return-to-play criteria.	Mobility & resilience	Every block
Landing & deceleration quality	How the body absorbs force on landing and deceleration; read alongside history, symptoms and other tests.	Mobility & resilience	12 weeks
Joint-by-joint controlled range	Range you own under load, not range you borrow; screened joint by joint.	Mobility & resilience	12 weeks
Repeat-effort decrement	How much output falls across repeated maximal efforts; the number behind fading late.	Endurance	12 weeks
Sleep architecture & efficiency	Stages, timing and time asleep as a fraction of time in bed, from a validated wearable.	Sleep, stress & mind	Nightly, reviewed weekly
HRV trend & resting heart rate	Autonomic recovery against your own rolling baseline; one input to the readiness score.	Sleep, stress & mind	Daily
Session RPE, ACWR, monotony & strain	Internal workload and its variation over time; descriptive, not an injury or illness forecast.	Recovery	Daily
GPS / IMU external load	Distance, speed and mechanical load for field athletes; read with the internal-load numbers.	Recovery	Every session
Cognitive reaction & perceived stress	Reaction time and the honest question of how much pressure you are carrying.	Sleep, stress & mind	Every review
Hydration & sweat-rate profile	Your own fluid and sodium loss per hour of exposure; the basis of the heat protocol.	Recovery	Annual / in-season
Grip strength	Force measured with a hand dynamometer; repeat with the same device and position to compare your own results. Source 1	Strength & structure	Annual
Ground-contact time	How long the foot remains on the ground during a stride; interpreted with speed and the testing conditions. Source 1	Speed	Depends on the question and protocol
Running & cycling economy	The oxygen or energy cost of a set speed or power output; compare under the same protocol. Source 1	Endurance	Depends on the question and protocol
Change-of-direction deficit	The extra time required by a direction-change test compared with an equivalent straight sprint; the course and calculation must match at re-test. Source 1	Speed	Depends on the question and protocol
Respiratory function screen	Tests of breathing function; the exact test, timing and clinical interpretation belong with a clinician. Source 1	Heart & circulation	Physician-led
LH, FSH & DHEA-S	LH and FSH are pituitary hormones involved in reproductive function; DHEA-S is produced mainly by the adrenal glands. Selection, sampling and interpretation are physician-led. Source 1 · Source 2 · Source 3	Metabolism & blood	Physician-led
Morning readiness score	A coaching summary of sleep, HRV, workload and how you feel, read against your own baseline; it does not diagnose illness or predict an injury.	Recovery	Daily
Strength at reference lifts	Performance on the same selected lifts, using consistent technique and conditions to compare change through a physique phase.	Strength & power	Weekly
Body circumferences	Tape measurements taken at the same sites and under consistent conditions; read alongside the existing composition and photographic record.	Body composition	Fortnightly

Definitions are for orientation and are not medical advice.

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