If you’re not an athlete preparing for competition, it’s easy to assume that fitness testing doesn’t apply to you. After all, you’re not chasing podium finishes or race times, so why measure your performance so precisely?

Performance testing is one of the most valuable tools for anyone who wants to train smarter, stay healthy, and make consistent progress.

Performance testing gives you objective information about your current fitness, movement, strength, metabolism, and many other aspects of performance. Instead of relying entirely on how you feel, smartwatch estimates, or generic training recommendations, you can establish a measurable baseline and use it to make more informed decisions.

At FORGED by RF, the idea is simple: the same tools traditionally associated with high-performance sport can also be useful for everyday athletes.

What Is Performance Testing?

Performance testing uses structured assessments to measure specific aspects of how your body performs.

Depending on the test, you will walk away with a better understanding of:

Your aerobic capacity
Your individual training intensities
How your body responds as exercise gets harder
How you move while running
How you produce force and power
Your body composition
How much energy your body uses at rest

What Happens During Performance Testing at FORGED by RF?

Athlete performing an isometric mid-thigh pull on ForceDecks while a FORGED by RF staff member provides coaching and encouragement. — At FORGED by RF, we go beyond data collection to help athletes understand and apply their results to their training.

Every test at FORGED by RF follows a structured process to help make sure your results are accurate, consistent, and useful:

Before the test
- You’ll receive clear recommendations on what to do, and what not to, before your assessment. Depending on the test, this may include recommendations on food timing, caffeine, exercise, and rest.
- Following these instructions helps reduce unnecessary variables and makes your results easier to interpret.
On the day
- Wear appropriate training attire and arrive early for your selected assessment
- Our Performance Technicians will explain the testing protocol, answer any questions you may have, and walk you through what to expect before you begin.
During the test
- You’ll complete the assessment under the guidance of the FORGED by RF team. Depending on the test, this may involve running or cycling at progressively increasing intensities, completing strength and power assessments on VALD ForceDecks, undergoing a 3D Running Gait Analysis, or having your resting metabolism measured.
After the test
- Your Performance Technician will review your results with you, explain what the key numbers mean, and highlight the most relevant findings for your goal.
- You’ll also receive practical takeaways that can be applied to your training, performance and/or health.

Common Misconceptions About Performance Testing

Athlete tying his running shoe on the track before a training session. — Performance testing isn’t just for elite athletes. Whether you’re training for a race or simply looking to understand your performance better, the right assessment can provide useful insights at any level.

“Performance testing is only for competitive athletes.”

You don’t need to be training for a podium finish to benefit from performance testing.

It can be useful for recreational runners, HYROX enthusiasts, gym-goers, cyclists and anyone who wants a clearer picture of their current fitness. It brings tremendous value by establishing your individual baseline and understanding what you may want to work on next.

“One test tells me everything.”

Different tests answer different questions. A VO₂max Test looks at aerobic capacity. A Lactate Threshold Test provides more detail about how your body responds as exercise intensity increases. Strength Profiling examines force and power, while an Resting Metabolic Rate Test measures how much energy your body uses at rest. You don’t necessarily need to complete all tests at once. Start with the assessment that best matches your goal.

“Performance Testing is too complicated & technical.”

While the equipment may be advanced, here at FORGED by RF, we believe that the experience shouldn’t feel intimidating or difficult to understand. One of our core values is Accessibility — making advanced performance tools available and useful to every athlete, not just professionals. Your Performance Technician will guide you through the assessment, explain the key findings in practical terms and show you how the results can apply to your training.

The goal isn’t to hand you a report full of numbers. It’s to make high-level performance data understandable, relevant and actionable.

How Can Performance Testing Help You?

Test	What it can help you understand
VO₂max Test	Your maximum aerobic capacity and information that can help guide training intensity. For more information on VO₂max Testing, check out our other article on “What Does VO2max Actually Tell You?”.
Lactate Threshold Test	How your blood lactate response changes as exercise gets harder and where key endurance thresholds occur.
Functional Strength and Power Profiling	How you produce force and power and which physical qualities may deserve more attention.
3D Run Gait Analysis	Your running mechanics and movement patterns.
Resting Metabolic Rate Test	How much energy your body uses at rest as a baseline for nutrition planning.
VisBody 3D Scan	Your body-composition baseline and changes over time.

Results are never meant to be viewed in isolation. Your training history, goals, current programme and how you’re performing outside the lab all help to determine what the number actually means for you.

What Should You Do Next?

Start with the question you want answered rather than choosing the most advanced test.

If you want to understand your aerobic fitness, a VO₂max Test may be a good starting point.

If you’re training for an endurance event and want more detail about your training intensities, consider a Lactate Threshold Test.

If your goal involves body composition or nutrition, a VisBody 3D Scan or Resting Metabolic Rate Test may be more relevant.

For running mechanics, strength or athletic performance, consider 3D Run Gait Analysis or Strength and Power Profiling.

After a meaningful period of consistent training, repeating the same assessment can help show whether the quality you’re working on has changed. For many people, this may be after approximately 8 to 12 weeks, although the best retesting timeline depends on the assessment and your goal.