Objective, quantifiable fitness metrics that can be used to measure change in an individuals fitness over time (without needing maximum exertion or lab based tests)
Please see the Key Terms tab for further information about each of the metrics given below.
Please see the Key Terms tab for further information about each of the metrics given below.
- Resting Heart Rate
- This number should decrease with increasing fitness.
- Heart Rate Recovery
- This number should increase with increasing fitness.
- Average Heart Rate for an identical exercise session
- Use of a wearable required.
- This number should decrease with increasing fitness.
- E.g. if cycling, the session should be completed at the same; resistance, power output, cadence and for the same duration and under the same (as identical as possible) conditions (e.g. same; temperature, humidity, time of day, altitude, physical and mental state, general environment, etc).
- Your cycling technique would need to be more or less the same too as an improved technique (e.g. a more even pedalling) would require less energy expenditure to complete the session.
- This is most easily measured by setting up a standard exercise session pattern which is easily repeatable. A standard warm up and cool down should be done. You could include the warm up as part of the recording so long as you always do it in the same way and go straight into the main part of the recording session after completing the warm up.
- It will be difficult to do this without using exercise equipment to ensure repeatability and control the number of variables involved e.g. bike, rowing machine, cross trainer, treadmill, etc.
- Estimated VO2 Max
- Use of a wearable required.
- Although for running there is a simple test you can do. See the following link to a video about it:
- This number should increase with increasing fitness.
- Estimated Lactate Threshold (e.g. running)
- Use of a wearable required.
- This number should increase with increasing fitness.
- Functional Threshold Power (cycling)
- Use of a wearable and power meter required.
- This number should increase with increasing fitness.
Using the wearables detailed in the Wearables Tab (or similar) is the easiest way to record and monitor these metrics over time although the first 2 metrics given above are relatively simple and can be measured by counting your pulse or more accurately by using a low cost consumer heart rate monitor (such as a pulse oximeter).
Note: Apart from Resting Heart Rate, these metrics will have any element of exercise specificity about them so when comparing changes over time for greatest accuracy they should be measured for a specific exercise type(s). Depending on the exercise type a change in body weight may also have an impact.
- Body composition – Weight / Muscle Mass / Fat Mass
- Ongoing use of scales required.
- NOTE - Ongoing calorific and macronutrient diet management probably has the greatest impact on body composition changes for most people.
NOTE – How fit you are when you start recording these metrics, how old you are and your genetics have a large influence on which and by how much these metrics can change as a result of exercise and some individuals (e.g. so called; genetic non responders although poor responders would probably be a better name to use) may have to undertake considerably more exercise than others to see some change. These metrics therefore have little value for comparison between individuals (in the context of this site anyway).
For the same reasons of individual variability I also haven't attempted to provide typical values for these metrics either however if you are interested in finding out typical values for certain population sets you might want to take a look at some of research links in the Science Tab which may lead you to a data set summary that may be of use to you alternatively see the link below to a video that provides some insights:
- Refuting the myth of non‐response to exercise training: ‘non‐responders’ do respond to higher dose of training
For a detailed video that provides insights into a wider sets of fitness and health metrics see the following link:
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