Movement assessment

Opening movement assessment

In both modes, open the test list from the Movement assessment row (Form analysis in running mode) right below the quick-start row on Home, from Menu, or from Coach.

1. On Home, tap Movement assessment (Form analysis in running mode). The same row is in Menu and Coach.
2. Pick a test from the Range of motion, Strength and balance, Jumps, Barbell lifts or Running form groups.
3. Read how to place the phone, how to do it and when to stop on the setup screen, then start.

Tests use plain names, with the expert term (such as shoulder flexion) in small type underneath. Strength mode shows Raising your arm forward, Raising your arm to the side, Squat depth and torso, Knee direction in a squat, Seated forward reach, Standing forward bend, Straightening your knee lying down, Raising your leg lying down, Ankle bend, Push-up, Single-leg stance, 30-second chair stand, Standing jump height, Drop and bounce jump, Bar speed. Running mode shows Running form, side view, Running form, back view and the leg mobility, fitness and jump tests. Measuring and viewing results are free.

How to measure

Stand the phone up and get into position as the setup screen shows. Once the camera check passes, it counts 3, 2, 1 and guides you by voice.

1. Place the phone as the setup screen says (each test has its own side, front or angled view).
2. Tap Measure with camera and stand so your whole body is in view. It starts on its own when the check passes.
3. When you finish, check the measured value and tap See result.

Tests the camera doesn't measure, such as sit-and-reach and standing toe touch, take a value you measure with a ruler. If the camera's value is off, tap Edit on the result; edited records are marked Edited · unverified count. Turn on Keep a video of the test to save the measurement as a video on this device only.

To watch the screen while you measure on your own, tap Front camera at the top right of the preview. The camera you pick is kept for next time. Many front cameras record fewer frames per second, so the rear camera is more accurate for Standing jump height and Drop and bounce jump, and ground contact time may be missing from side-view running form.

Reading the result

The result shows the value with its measurement error, change since last time, left–right difference and research reference ranges.

• A faceless grey mannequin in the test position, under the value, overlays joint points, measured lines and angles so you can see what was measured. If the left–right difference is bigger than the measurement error, the weaker side is orange and the stronger side green.
• A change is called a change only when it's beyond the minimal detectable change (the smallest difference that is more than measurement error).
• Reference ranges compare you with study samples of the same age and sex. Where evidence is thin, the result tracks only your own change.
• If you note symptoms such as pain while measuring, a red flag appears above the numbers and plan updates are blocked.
• Tap Why we read it this way for the method, limits, sources and evidence grade.

Use Make a result card to turn a result into a share card. The app doesn't diagnose anything. If you have pain, stop exercising and talk to a professional.

Applying to your plan PRO

Tap Apply to my plan on the result to see what will change first, then tap Apply to add it to your warm-ups and programs.

1. In Your plan on the result, tap Apply to my plan.
2. Review Here's what changes and tap Apply.
3. When you start a workout, add the warm-up with Add in the line at the top of the list.

You can undo it any time with Undo. Strength plans change only in strength mode; for running, the cadence target does the job. Anyone can read the suggestions for free.

Jumps and leg readiness

Standing jump height and Drop and bounce jump are measured from 240 fps slow-motion video. You check the takeoff and landing frames the app found, then see the result.

1. On the setup screen, film in the app or pick a slow-motion video from Photos.
2. Check the frames the app found. If they're off, move one frame at a time with One frame back and One frame forward.

Measure countermovement jumps a few times and Leg readiness compares today with your usual spread. PRO+ suggests one step lighter lower-body work and quality runs on low-readiness days. Videos that aren't 240 fps aren't accepted.

Bar speed and path

During a barbell exercise, tap Measure bar speed in the exercise's ⋯ menu, or open Bar speed from the test list.

1. Choose the plate diameter (450 mm for competition and bumper plates) and stand the phone beside the plate.
2. Tap Start and do your set.
3. At Follow this plate?, tap Yes if it's right, or tap the plate's top and bottom edges.

You get mean propulsive velocity per rep and Velocity loss, shown as an estimate not yet compared with lab equipment. Estimating %1RM from speed is PRO, and a cue to end the set when loss passes your threshold is PRO+. It appears in strength mode only.

Running form and cadence target

In running mode, choose Running form, side view or Running form, back view from Form analysis on Home, Coach or Menu, then film yourself running on a treadmill or track.

1. Stand the phone about 1.5 m high and film from the side (or behind).
2. See cadence, landing position, shin angle, foot strike and more in the result.
3. Tap Use as target in Cadence target and your phone and watch cue you on easy runs when you leave the range.

The cadence target is 5–10% above your current cadence at the same speed. Adding it to run guidance is PRO, and PRO+ adds form drills to your weekly running plan. Apple Watch, Galaxy Watch and Garmin show the target range too.

Retesting and videos

Each test gets a next date from the evidence interval (4 weeks when there isn't one), with a reminder that morning.

• The test list and result show the next measurement date. With a PRO+ coach plan, the date lines up with a deload week (running form doesn't).
• PRO Replay video: overlay the joints and slow down to 0.25×. Side by side with first test: watch alongside your first test, synced to the same moment.
• Delete videos with Delete this video on the result or in Test video storage. The numbers stay.

Trainer assessments of members

Trainers measure members with Assess this member on the member's records screen and send a document with records and assessments using Create report.

A member's age and sex are used only to choose reference values and stay on this device. Photos and videos are kept only when The member agreed to photos and video is on, and reports include only face-blurred photos. Running form and bar speed aren't available for members. See also Sharing with a trainer.

Where videos and records go

Video and joint positions are analyzed on your device and never sent to a server.

Measured numbers go into backup files and device sync like your other workout records. Measurement videos and face-blurred scene photos stay on this device only and are left out of backups and sync. See the privacy policy for details.