Understanding Your Test Results

Use this quick reference to learn what each test in your APB/ABB report measures.

Overhead Squat (OHS)

Assesses mobility, control, and coordination across the ankles, hips, spine, and shoulders during a full-body movement pattern.

This test is scored on a 0–5 scale based on how the movement is performed. The score reflects the number and severity of observable movement faults, such as limited depth, loss of balance, or compensations at the hips, knees, or shoulders. Fewer faults result in a higher score.

A lower score does not indicate failure or injury risk on its own. Instead, it highlights areas where mobility, stability, or movement control may be limiting efficient movement and could benefit from targeted training. The overhead squat is used to provide context for training decisions, not to judge performance.

Squat Jump (SJ)

Measures lower-body power from a static position, minimizing momentum and elastic assistance. This helps isolate how much force the legs can produce concentrically, or “from a dead stop.”

Because there is no countermovement, the squat jump reflects foundational strength and force production. It provides a baseline for understanding how much power you can generate without relying on elastic energy or timing.

Countermovement Jump (CMJ)

Measures explosive lower-body power using a quick dip before takeoff, allowing the muscles and tendons to store and release elastic energy through the stretch-shortening cycle.

Most people will jump higher in the countermovement jump than in the squat jump. This difference helps show how effectively elastic energy and coordination are contributing to explosive movement. Comparing CMJ to SJ provides insight into how strength and elastic power work together.

Eccentric Utilization Ratio (EUR)

Compares your countermovement jump height to your squat jump height to show how effectively you use elastic energy during explosive movements.

A higher ratio suggests that elastic energy and timing contribute more to your jump performance, while a lower ratio indicates greater reliance on raw concentric strength. EUR helps explain how power is being produced, rather than how much power you produce. Like other jump-based metrics, it is best interpreted in context and tracked over time.

EUR is calculated by dividing countermovement jump height by squat jump height.

Reactive Strength Index (RSI)

Evaluates how quickly and efficiently you can absorb force and reapply it to produce movement. In this test, you perform a countermovement jump and immediately rebound upward, minimizing the time spent on the ground.

RSI reflects how well your muscles and tendons coordinate rapid force transfer. Higher values indicate a greater ability to transition quickly from landing to takeoff, which is important for movements that require speed, responsiveness, and repeated force production. RSI is influenced by strength, coordination, and tendon stiffness, and tends to improve with targeted plyometric and strength training.

RSI is calculated by dividing jump height by ground contact time. This means the score reflects both how high you jump and how quickly you leave the ground.

APB: Grip Strength

Measures maximal hand and forearm force using a hand-grip dynamometer. Grip strength reflects the ability to generate and sustain force through the hands, which plays a key role in lifting, carrying, pulling, and overall upper-body function.

Grip strength is often used as a general indicator of total-body strength and neuromuscular health. It is influenced by training history, fatigue, and hand dominance, and is highly trainable with targeted strength work. In the APB, grip strength is used as both a performance reference and a baseline metric to track changes over time.

APB: Loaded Farmer’s Carry

Assesses the ability to carry external load while maintaining posture, grip, and trunk stability over a set distance or time. This test integrates multiple physical qualities, including grip strength, core control, lower-body strength, and overall work capacity.

The loaded farmer’s carry reflects how well strength transfers to real-world movement tasks that require sustained force and coordination. Performance in this test provides insight into total-body strength endurance and tolerance to load, and it is commonly used to track improvements in functional strength and resilience over time.

ABB: Punch Force – Jab & Cross

Measures peak force generated on a single rear-hand (cross) and lead-hand (jab) punch.
Highlights your ability to transfer power through a strike.

ABB: Punch Endurance

Assesses how well you maintain punching power and consistency over 50 or 100 reps.
Used to monitor fatigue resistance in repeated striking.

Isometric Mid-Thigh Pull (IMTP)

Measures maximal force production during a static pull from an athletic, mid-thigh position. Because there is no movement or momentum, this test isolates pure strength capacity and provides a clear picture of how much force you can generate against an immovable load.

IMTP primarily reflects total-body and posterior-chain strength, which underpins many other physical qualities such as power and speed. It is commonly used as a baseline measure of maximal strength and is especially useful for tracking long-term strength development over time.

Force: Bodyweight Ratio (IMTP)

Expresses your IMTP force output relative to your body weight, showing how strong you are for your size. This makes strength easier to compare across individuals and helps place absolute force output into a more practical context.

A higher force-to-bodyweight ratio generally supports more efficient movement, acceleration, and power production. This metric complements absolute and relative strength values and is best used to track changes in strength as body weight or training focus changes.

ABB/APB: Anaerobic Shuttle Test

Measures the ability to repeatedly accelerate, decelerate, and change direction under high-intensity conditions. The test challenges short-duration power output, fatigue resistance, and recovery between efforts.

This assessment reflects anaerobic conditioning and the capacity to sustain explosive movements over repeated bouts. Performance is influenced by lower-body power, conditioning, and pacing, and is best used as a baseline to track improvements in high-intensity work capacity and recovery with training.

APB: 90-Second Air Bike Test

Measures high-intensity anaerobic conditioning by assessing how much work you can produce in a fixed 90-second effort on an air or assault-style bike.

This test challenges your ability to generate and sustain power under fatigue, relying on both muscular output and cardiovascular support. Results are recorded as total calories completed during the 90 seconds and are best used as a personal benchmark to track changes in anaerobic capacity, pacing strategy, and conditioning with training.

Because output is device-specific, the 90-second air bike test is not used for direct comparison across different equipment models, but it provides a reliable baseline for retesting under consistent conditions.

Resting Heart Rate (RHR)

Average of 3 consecutive morning readings taken while lying down at rest. Lower values generally reflect better cardiovascular conditioning and recovery status. This is best used for long-term trend monitoring.

VO₂max Estimate

Estimated from your 2400 m run time, this score reflects your aerobic capacity, or how efficiently your body can deliver and use oxygen during sustained effort.

Aerobic capacity supports endurance, recovery between high-intensity efforts, and overall cardiovascular fitness. While this value is an estimate rather than a direct laboratory measurement, it provides a useful reference point to track changes in conditioning over time. Improvements in VO₂max are strongly influenced by consistent aerobic training, conditioning work, and overall training volume.

Want to know how your scores stack up?

Your personal tier results are displayed in your report for tests that include tiered reference data. (Note: Some assessments, such as overhead squat analysis, loaded farmer’s carry (APB), and punch test (ABB) do not have tier classifications.)

The Avos Performance Battery (APB) and the Avos Boxing Battery (ABB), including all associated test descriptions, protocols, analysis methods, interpretation frameworks, and benchmarking references, are proprietary intellectual property of Avos Strength Inc.

No part of these systems, including assessment structure, scoring logic, normative reference materials, data interpretation frameworks, or branded documentation, may be copied, reproduced, distributed, or used for commercial purposes without express written permission from Avos Strength Inc.

The information on this page is provided for educational and informational purposes only to help participants, coaches, and practitioners better understand APB and ABB assessment results. This content does not replace professional medical, clinical, or individualized training advice.