A high level of raw endurance is essential in sports such as triathlon and distance running. Joe Friel, MS, an endurance sports coach and founder of, created this test to easily assess raw endurance, or your capacity to exercise for an extended duration without tiring. (There is however, some equipment required: a heart-rate monitor, a running track for running-based tests and a stationary bike with wattage feedback for cycling tests.) Note that all of these tests require substantial exertion and shouldn’t be undertaken unless you have a solid base of aerobic fitness (at least six weeks of consistent training). Experts explain what these tests tell you and how you can do them on your own - no PhD required. The best approach: Use professional fitness testing to establish a clear starting point, and then chart your progress on your own until the next round of scientific analysis.īelow, we describe five DIY fitness tests that measure a broad range of capacities, from raw endurance to anaerobic capacity. But other, do-it-yourself (DIY) fitness tests can offer a valuable complement to these more in-depth evaluations.

These tests measure such things as strength, resting metabolic rate, body composition, your VO2 max and biomechanics. Many fitness experts recommend formally gauging your fitness level on an annual or semiannual basis with scientific tests administered by trained professionals using specialized equipment.

Regular fitness testing can help you gauge whether your workouts are producing the results you want. Chances are you have some idea, but the only way to truly measure your fitness level is by putting yourself to the test.

What does the beep test measure