In the ever-evolving world of fitness trends – think Hyrox races and cold plunges – the era of performance testing might be the next big thing. The folks at Forged by ReFormd bring Singapore’s first high-performance training hub with sports science at its heart. Think of it as an elite training facility with a host of performance testing tools and personalised coaching to help you get stronger, faster.

As someone who has dabbled in her fair share of fitness endeavours over the years (I’m talking cult-like group classes, sweaty hot pilates and good ol’ weight training), I was curious: where did I stand in the realm of fitness? I dropped by Forged by ReFormd for two performance tests to see how I can take my fitness game to the next level.

Forged by ReFormd review: Details at a glance

Best for: Those who want to take fitness more seriously, or for a pulse check on where your fitness level is at
Key offerings: Biochemical analyses; physiological assessments; body composition and metabolism tests; personalised coaching
Prices: Individual performance tests from $78; test bundles from $278
Opening hours: Monday to Friday, 11am to 9pm; Saturday and Sunday, 10am to 8pm
Address: Forged by ReFormd, #B1-23, CityLink Mall, 1 Raffles Link, Singapore 039393

Welcome to the performance testing lab

Heading to Forged by ReFormd is a breeze. After all, the space is conveniently located between two MRT stations – City Hall and Esplanade – and within CityLink Mall. From the outside, it looks like your regular gym. Part of the space caters for the ReFormd Group’s personal training services in Singapore, so you’ll find the full works of machines, barbells and rigs, and functional training zones.

But the performance testing area, aka the Forged Lab, is where the real magic happens. It offers three main types of performance training: biomechanical analyses (to test running gait, functional strength and power, and the like); physiological assessments (think VO2 max and lactate threshold); as well as body composition and metabolism.

Want to take running more seriously? You might benefit from the 3D Running Gait Analysis that breaks down your running mechanics to every last detail, including your energy use and loading patterns. A first of its kind in Singapore, this test also comes with personalised shoe recommendations. No more buyer’s remorse after impulsive shoe shopping!

If you’re curious about the intensity your body can withstand, go for the Lactate Threshold or Functional Threshold Power Tests. These tests push your body to its limits (in a safe environment, of course), and offer data-based recommendations on training intensity.

Mix and match your desired performance tests, or go for the curated test bundles that cater to runners, bikers and those curious about their health metrics. If you’re not sure what to pick, the team will be happy to advise.

Testing my strength and power thresholds

I met the friendly specialists, Rachelle and Chek, who introduced me to my first test of the day: Functional Strength and Power Profiling. Priced at $128, this 60-minute test tracks your strength and power metrics across four full-body exercises: bodyweight squats, push-ups, countermovement jumps and isometric mid-thigh pull.

Done entirely on force plates (FYI, this is the gold standard for diagnostic tools), this test provides real-time data and analysis on your body’s movements, and your maximum strength and power. It’s suitable for newbies to strength training who want to train safely and effectively, as well as seasoned athletes who are looking to move better.

Not to worry if you’re unfamiliar with the exercises, ‘cos the team will demonstrate with precise instructions on where to place your hands and feet, or where to land. I had to do about five to eight repetitions of each exercise, and it was all done in a low-impact and non-intimidating environment.

After all the exercises were completed, it only took about 15 to 20 minutes before the detailed report was ready. Chek ran me through the report, which contained several technical jargon that he patiently explained. Plus, there’s a nifty technical glossary attached to the report, which makes it easy to understand when you’re referring to it after the sesh.

Through the depth and force metrics taken during the exercises, the report highlights which areas to focus on and recommends training strategies. Unfortunately for me, that looked like more leg days with explosive movements in the gym. It also recommends me to build confidence in unilateral exercises, especially on my left leg – an asymmetry consistent with a cartilage issue in my left knee.

All these insights from performing four low-impact exercises? Consider me impressed. I particularly appreciated the personalised training recommendations, which include specific exercises with the number of repetitions and weight.

Finding my true cardiovascular ceiling

My next test was the 60-minute VO2 Max Test ($228). For the uninitiated, VO2 max refers to the maximum volume of oxygen your body can consume and use per minute during intense exercise. It’s often the go-to indicator of cardiovascular fitness and aerobic endurance. TL;DR: a higher VO2 max number means a better aerobic capacity.

Cardio is easily my least favourite form of exercise, but I was curious about my actual threshold. For this test, pick your poison exercise between running and cycling. I went with the former.

Before the test began, Rachelle helped me put on a lab-like face mask. Fair warning: the face mask has to be strapped tight against your face, so it isn’t the comfiest experience and will leave unwelcome marks on your face.

After steadying my breathing for a couple of minutes, I got started on the treadmill with a slow walk. With every minute on the treadmill, the speed picks up by 0.5km per hour. This repeats until you feel like you’re at your limit, and is done huffing and puffing for the day.

The results were out within 10 minutes, tops. While the report looks complex, Rachelle pointed me towards the VO2 max number, which is the key indicator of my cardiovascular fitness. Phew, not as shabby as I thought!

Numbers aside, the information most runners or cardio lovers might find useful is the personalised heart rate zones. This indicates your specific heart rate zones and fuel efficiency, which can help guide the intensity of your training. There’s also a tailored training plan with heart rate zone recommendations, so you can build up your cardiovascular capacity one step at a time.

Ready for your fitness pulse check?

I’ve always viewed fitness with tangible and one-dimensional metrics (read: my running pace or deadlift and squat personal bests). But this performance testing experience at Forged by ReFormd proved to be both eye-opening and humbling. It gives a science-backed diagnosis of my current fitness level, reveals the gaps in my training, and offers personalised training plans.

I’m no elite athlete or gym rat, but here’s my two cents: performance testing can be a game-changer even for everyday folks looking to move better and train smarter.