Testing and Assessment
Testing &
Assessment
Turn effort into precision. Our two flagship assessments, Lactate Threshold profiling and a full VALD Runner analysis, give you a physiological blueprint you can train, race, and recover by.
Train with
purpose.
At 4D Health and Performance, we don't guess. We assess.
Testing gives you clarity. Clarity drives results. Book your assessment and take the guesswork out of your training and rehabilitation.
Our process.
Four steps from data to action.
Objective data using world-class technology
Understand your strengths, limitations, and risks
Build a personalised strategy
Track progress and keep improving
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Lactate Threshold
Testing
Stop guessing how hard to train. High-level conditioning is built on precision, not effort alone. Lactate testing maps exactly how your body produces and uses energy, then turns that physiology into a clear, individualised training plan.
What we measure
- Lactate threshold, the point fatigue starts to climb sharply
- Aerobic capacity, your ability to sustain effort
- Anaerobic contribution, your high-intensity output
- Energy system efficiency
- Your individualised training zones
What you walk away with
- Personalised heart-rate and pace training zones
- A full physiological report you can hand to any coach
- Clear targets for every session, no more generic zones
No more generic heart rate zones. Your program is based on your physiology, so you train at the right intensity for the right adaptation.
Know when to push intensity, build your aerobic base, and recover properly, for faster improvement with less wasted effort.
For runners, cyclists, and field-sport athletes: understand sustainable speeds, avoid early fatigue, and perform more consistently.
We identify whether you need to improve aerobic capacity, repeat-sprint ability, or high-intensity output, then build your program accordingly.
Retesting shows real physiological improvement, so we adjust your program as you adapt and keep you progressing without plateaus.
Endurance athletes, field-sport athletes, hybrid athletes, and anyone wanting structured, effective conditioning.
VALD Runner + Treadmill Video Analysis
Running
Analysis
Run further, break down less. A complete picture of how you run, combining a full VALD Runner assessment with treadmill video analysis, so we can see exactly what drives your performance and your injury risk.
What we assess
- Full VALD Runner force and gait metrics
- Stride mechanics and cadence
- Ground contact and load distribution
- Left vs right asymmetry
- Footstrike and movement patterns
- Injury-risk screening
What you walk away with
- A frame-by-frame breakdown of your running technique
- Specific drills and cues to change how you move
- A clear plan to run more efficiently and lower your injury risk
VALD Runner captures force and gait metrics the eye can't see, giving you real numbers instead of guesswork.
Treadmill video lets you watch your own stride in slow motion, side by side with your data.
We flag the overload patterns and asymmetries behind recurring niggles, then give you a plan to address them.
Small, targeted changes to cadence and mechanics can mean less effort at the same pace.
Whether it's a first 5k, a marathon PB, or a return from injury, the plan is built around where you're headed.
Runners returning from injury, anyone preparing for an event, and those with recurring running-related pain.
Strive logo
New Partnership
Strive Performance
Dietetics
We're excited to introduce our partnership with STRIVE Performance Dietetics, a team of accredited practising dietitians specialising in performance nutrition, women's health, and adolescent and youth athletes.
As a 4D Health and Performance client, you now have access to their full range of testing and consultation services, including gold-standard DEXA body composition scanning and one-on-one nutrition support tailored to your training.
DEXA scanner photo
Pro Assessment — DEXA + RMR
Combines a DEXA scan with Resting Metabolic Rate testing to identify your true energy requirements, alongside a detailed breakdown of body composition.
DEXA Scan
Gold-standard body composition testing, measuring fat mass, lean muscle mass, visceral fat, and bone density.
Premium Consultation
A deep dive into your goals, your past experiences with dieting, and what you expect from us, so we know how to support you the best way we can.
Ready to get
started?
Book a Lactate Threshold or Running Analysis and take the guesswork out of your training.