The endurance test

The endurance test measures how well you keep your force when you are tired. It gives two forces: your critical force, from the last pulls of the test, and your sustainable force, the force you can keep up for minutes of on-and-off hangs. It is a 4-minute all-out test, with one hand.

How to start a test, choose your hold and find old results is on Take a test. This page is what is special to this test.

What you do

• The test lasts 4 minutes. You pull, you rest a moment, and you pull again, to the end. The timer tells you when to rest. Each pull starts when you pull.
• One hand per test. When you start from the Test tab, the app asks which hand. In a plan, the plan says which hand. To test both hands, take the test twice. Rest well between the two.
• You choose one edge.
• Pull as hard as you can on every pull, from the first one. Do not save strength for the end. The test works only if you empty yourself: the result is read from your last pulls, when you have nothing left.
• Your force drops a lot during the test. That is the test working.

The briefing lists every pull under Overview before you start.

This test is hard. Do it rested, after a good warm-up, and not on the same day as a hard session.

Right after the test

The app shows Critical Force Results, with six numbers:

• CRITICAL FORCE: the average of your highest forces over the last pulls of the test. It is higher than the force you can keep up for minutes: that one is your sustainable force.
• PEAK FORCE: your highest force of the whole test.
• W' CAPACITY: the work you did above your critical force. It is the reserve you spend when you pull harder than you can sustain.
• RFD: how fast your force went up at the start of a pull. The app keeps the fastest start of the test. If the app could not measure a start, it shows 0.
• FATIGUE INDEX: how far your force fell, from your best pull to your weakest one, in percent.
• DECAY RATE: the trend of your force from one pull to the next over the first pulls of the test. A negative number is force lost per pull.

What each test measures says how each number is counted.

In your history

In Activity History, the page of an endurance test shows two numbers: Sustainable force and Test peak. Test peak is your critical force under its old name. Sustainable force is the force at the end of your last pulls, never above your critical force. Endurance, recovery and rehab workouts set their targets from it, and a workout shows it as “60% of your sustainable force”. A sustainable force marked Estimated was worked out from your critical force, because that test has no force recording.

In the Test tab

The tile shows one number, in % of max: your critical force as a share of your highest force in the same test. If you tested both hands, it is the average of the two. Under it, a small curve shows your force over the 4 minutes, with a dashed line at your critical force. If the app has no force recording for that test, it shows a plain bar instead.

The section (tap the tile) shows, for each hand, PEAK FORCE, CRITICAL FORCE and W' CAPACITY. From your second test of a hand, each one also shows the change since the test before. FORCE DECAY CURVE shows your highest force in each 10 seconds of the test, from the start to the end.

If the test did not give a result

• A test you leave before the end is not saved.
• A test done without the plate has no force to read, so it gives no result.