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Fitness Assessments & Custom

Training Zones


Personalized and Optimized for You


Unlock a variety of Fitness Assessments in the Fitdigits apps, for the beginner through top athlete. View results online and see your fitness increase over time, develop more accurate heart* and pace zones, and more.


Assessments have been created through the years as a way of determining your cardiorespiratory fitness levels through an approximation of your VO2 max - a measurement of the velocity of oxygen through your body. We have taken those tried and tested assessments and created them as an in-app experience.

These fitness tests offer insight into what's happening physiologically and how your efforts affect your cardiovascular health. Challenge yourself and see how all that sweaty effort is really affecting your body.


There is a wide variety of assessments available. Take them to determine your own personal "zones" - heart rate or pace, or to estimate your own personal fitness level. Some assessments are more accurate than others for certain metrics or determining zones. Some you will find short and fun, while others will test your mettle as an athlete.



Our assessments can be split into two groups. Beginner assessments, which are also called sub-maximal assessments, where you aren't asked to take it to the limits of your ability, but instead try to estimate things from a lower effort level. Advanced assessments are maximum effort routines, where we try to interpret your values after you've given us all you've got.


As a rule of thumb, Advanced assessments are better at determining zones or fitness levels than the Beginner assessments. The Advanced ones are designed for people who are used to physical activity on a regular basis however - they can be tough!


The more times you do the assessments, the better (more accurate) the results tend to be. Of course, nothing is more accurate than a full metabolic assessment from a certified testing agency, but then this in-app upgrade is $9.99 and not $200, and doesn't require a technician!



Choose Your Assessment:

Beginning or Advanced ...which one is for you?


Beginner: CardioA 7.5 minute assessment that tries to determine basic zones and fitness levels. Only requires 65-75% effort level. Best done first thing in the morning when you are relaxed and have a low resting heart rate. Better for setting the lower-end zones for beginners (Zones 1-3). Accuracy isn't the best but usually better than using standard defaults. DON'T GO TOO FAST - Results are much better with low-effort levels. If you find you are breathing hard or feeling like it was a tough assessment, you went out too fast and the results won't be as accurate.● more

Beginner: Rockport Walking TestThe Rockport Fitness Walking Test was developed by exercise physiologists and cardiologists at the Department of Exercise Science in the University of Massachusetts at Amherst. Researchers sought a low-impact, safe test that involves a well-liked exercise and appealed to the broadest spectrum of users. The Rockport Institute has been studying walking and fitness since 1971 and has found this test to be the best in judging VO2 max and fitness level. A heart rate monitor is required. This assessment determines fitness level but does not determine zones. It is fun to do and allows you to track cardio respiratory fitness over time.● more

Advanced: CardioA 10 minute maximum effort assessment that tries to determine basic zones and fitness levels. Best done first thing in the morning when you are relaxed and have a low resting heart rate. Accuracy isn't quite as good as the CP30 assessments (included) but much better than the beginner version and significantly better than using standard defaults.● more

Advanced: Cooper Running TestA 12-minute, all out run (heart rate monitor not required) to determine fitness level. It does not determine zones, either heart or pace. It is designed for people who are used to physical activity. It was designed by Kenneth H. Cooper in 1968 for US military use. Most armies of the world use a fixed distance, however, due to the complexities of measuring exact distances at different positions on a track or varying courses. Using distance is not exactly a Cooper test but a reasonable practical compromise. For example, the British Army uses 1.5 miles, the US Army 2 miles and the US Marine Corps 3 miles. [Wikipedia]● more

Advanced: CP30 AssessmentsThese are the best assessments for determining heart* and pace training zones! CP30 stands for "Critical Power 30-minute". These are steady, max-sustainable effort level efforts over 30 minutes. It attempts to determine the point when your body can no longer process lactic acid as fast as it is being created and it attempts to identify your Lactate Threshold Heart Rate, the heart rate you are at will start shutting down the muscles that it is building up in (think lead legs). Think race day. Think "phew, I'm exhausted!" Think quality zone sets and training!● more


* NOTE:  Heart rate zone creation and dependent assessments require compatible sensors & sensor support activation. Many factors can influence results including temperature, elevation, sleep, emotional state, eating habits and more. Make sure you make notes of these factors in the app so when you view them online you will have a better understanding of the environment at the time of the assessment.





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