The Fitness Test is designed to assess your pelvic floor performance across 5 key dimensions:
Strength
Endurance
Speed
Control
Contraction Quality
Taking this test regularly helps you measure your progress in a consistent and reliable way.
When and How to Take the Fitness Test
By default, the app will prompt you to take a Fitness Test every 10 training sessions. This ensures that your results are spaced out enough to reflect meaningful progress.
If you prefer, you can adjust the frequency in:
Settings → Exercise Preferences → Fitness Test Frequency
You can also take the test at any time by tapping “Take the Fitness Test” at the bottom of the Progress tab.
Important to Know
Only Fitness Test results are used to calculate your Pelvic Fitness indicators.
Scores from games and other exercises are not included, as they can vary depending on gameplay and are less standardized.
How to Read Your Results
Your Fitness Test results are displayed in the Pelvic Fitness section of the Progress tab.
Each indicator reflects a different aspect of your pelvic floor performance:
Strength
“Squeeze as hard as you can”
This measures your maximum contraction strength (in grams), based on the highest pressure you can generate.
A stronger pelvic floor helps you better manage sudden increases in abdominal pressure, such as:
coughing
laughing
standing up
Endurance
“Stay above the pipe as long as you can”
Endurance measures how long you can maintain a contraction at at least 75% of your maximum strength reached in the Strength part of the test.
Higher endurance means you’ll be better able to:
hold a strong urge to urinate
maintain support during prolonged effort
Speed
“Catch as many bugs as you can in 10 seconds”
This evaluates how quickly you can contract your pelvic floor.
To reach the targets, you’ll need to contract at around 90% of your maximum strength reached in the Strength part of the test.
A higher speed score means your pelvic floor can:
react quickly to sudden pressure (e.g. sneezing, coughing)
return to a relaxed state efficiently
Control
“Try to catch all 50 seeds”
Control reflects your ability to adjust contraction intensity, from full relaxation to maximum contraction.
Good control helps you:
apply the right amount of force in different situations
avoid unnecessary tension and fatigue
Contraction Quality
Maintain good technique throughout the test
Contraction Quality measures how well you isolate your pelvic floor muscles during contractions.
High quality means:
minimal use of surrounding muscles (abs, glutes)
more effective and safer training
Maintaining good Contraction Quality ensures that your results are accurate and representative of your true progress.