On the internet you can find many links and pages with information on how to check your fitness. I have decided to translate the ones I have and still use while training. Please keep in mind, that these tests aren't a 100% accurate. This is due to the fact that the more you train, the better you know how to plan your run/race. What this actually means is that you are not giving it a 100% all the way. In order to have a reliable fitness number, you need to contact a sports laboratory that has the necessary equipment.

Be warned, the test is pretty tough, been there - done that.

Here is how they test you.

1. Running
   1. You will be tested on a professional running machine.
   2. Breathing is done through a special mouth piece (inhaled and exhaled air is collected!).
   3. Blood samples are drawn before, during and after the test.
2. Bicycle
   1. You will usually use your own bicycle on a machine where they can control the wattage.
   2. Breathing is like above.
   3. Blood samples are drawn like above.

The test will test your fitness by increasing the stress levels (wattage).

A good lab will also take muscle tissue samples in order to tell you what mixture of muscle fibers you have. This is especially important for bicycle riders.

Muscle fibers come in three groups.

1. Slow Twitch
2. Fast Twitch A
3. Fast Twitch B

Slow twitch fibers are best for endurance sports, while a sprinter would need fast twitch fibers. Each person is unique and the mixture of fibers is also unique to each athlete.

Slow Twitch fibers are often referred to as "Red Fibers", due to their high levels of myoglobin and oxygen, and Fast Twitch as "White Fibers".

Here are the calculators (opening in a new window).

Fitness Calculator

Pulse Training Zone Calculator

BMI Calculator

Calculate Fitness based on pulse