Performance Lab

At Sanford POWER we provide access to comprehensive functional, physiological and biomechanical evaluations. These evaluations are for anyone who is looking to improve his/her physical performance, or for musculoskeletal injuries. Our experts work one-on-one with the athlete to develop an individualized program to help achieve his/her specific performance goals. Please note that some services are not yet available at certain POWER locations.


How effective are your workouts? The Sanford POWER Performance Evaluation provides a comprehensive assessment measuring blood pressure, resting heart rate, body fat (using a skin caliper), sub-maximal VO2 max, strength, flexibility, muscle endurance, and core strength. This test provides an excellent baseline to help gauge your progress.


Hydrostatic Weighing (Underwater Weighing) has become universally regarded by industry experts as the “Gold Standard” in body fat testing. It has been around for over 50 years and is based on Archimedes’ principle, stating that when a body is submerged in water, there is a buoyant counterforce equal to the weight of the water which is displaced. As bone and muscle are denser than water, someone with a larger percentage of lean body mass will weigh more in the water and ultimately have a lower body fat percentage, versus someone with less lean muscle mass. A person with more body fat will be lighter in water because body fat floats and lean tissue, muscle, connective tissue, and bones sink.

Skinfold testing is a more common, simpler method of measuring percent body fat in the skinfold (pinch) test. Specific sites on the body are measured and the data is put into a formula to determine the percent of body fat. You will leave with your test results and norms for body composition.



Lactate Threshold reflects the exercise intensity where the accumulation of lactic acid, in the blood, increases sharply. It is an accurate predictor of endurance, performance, and in determining an athlete’s appropriate training intensity zones. Tracking changes in Lactate Threshold assists athletes in assessing the effectiveness of their training. Lab testing is the most accurate method for establishing effective training zones.



Lactate Threshold testing reveals your body’s unique response to physical stress at different levels of intensity. It provides information to individualize training variables (intensity, duration, and frequency) to help reduce the risk of overtraining and injury.

Once Lactate Threshold is determined, training intensities are set to improve your fitness level. Lactate Threshold may be measured several times during the race season to assess performance, and monitor/adjust training schedules accordingly.

Before the test at Sanford POWER

  • Be well rested and hydrated
  • Eat a normal diet the day of; preferably only water for two hours prior
  • Estimate current 10K run time

During the test at Sanford POWER

The actual test time is 20-30 minutes with a warm-up, followed by a 20-minute results analysis. Wear breathable and comfortable clothing such as running or workout attire.


VO2 max is a fitness measure of the effectiveness of a person’s cardio-respiratory system. The test measures the body’s ability to take in, transport, and use oxygen while at maximum capacity. VO2 max is the maximum amount of oxygen, in milliliters, someone can use in one minute per kilogram of body weight. Someone who is fit has a higher VO2 value and can exercise more intensely than someone who is not well conditioned. A high aerobic capacity is especially important in endurance-type activities (distance running, cycling, and swimming).

VO2 max reveals your body’s unique response to physical stress at different levels of intensity. It provides information to tailor exercise and training parameters (intensity, duration, and frequency) to help avoid over or under training, and avoid injury due to training errors.

Before the test at Sanford POWER

  • Be well rested and hydrated
  • Eat a normal diet the day of the test, preferably nothing two hours prior (water only)
  • Estimate current 10k run time.

During the test at Sanford POWER

The actual test time is 8-12 minutes per individual test with a warm-up, followed by a 20-minute results analysis. Wear breathable and comfortable clothes such as running or workout attire.


Sport-specific nutrition consultations can help an athlete maximize power and endurance, as well as overall health and performance. The consultation includes an assessment of daily eating patterns, optional 3-day dietary analysis, and assessment nutrition tactics used during training and competition, including preparation and recovery.

Through a one-on-one consultation with our sports dietitian, individualized strategies to maximize training and performance are developed. The dietitian also helps the athlete accommodate any specific allergies or chronic health conditions he/she may have. The goal is to help each athlete effectively fuel his/her body for optimal performance and health.



Your Resting Energy Expenditure (REE) is the amount of calories needed for your body to do all its basic functions. Even when you are resting, your body is very busy. Your heart pumps blood, your kidneys filter waste, your lungs take in oxygen, your body temperature is maintained, and your brain coordinates these functions.

Knowing your REE gives you a baseline for estimating total caloric needs. Any activities you do, from sitting or standing to vigorous exercise, will increase from this baseline. Daily activities can increase your needs by a little or a lot. The amount depends on how much you move at your job or at school, during your workouts, and in your leisure time. Sanford POWER can help you fine tune your energy intake to meet your individual needs to support your fitness and weight-related goals.

Before the test at Sanford POWER

  • Arrive 30 minutes prior to ensure a relaxed state (no sleeping)
  • Fast 12 hours prior (water only)
  • No exercise 24 hours prior

During the test at Sanford POWER

The test will take approximately 30-45 minutes. Wear comfortable clothes or everyday attire.


Our number one goal of the Sanford POWER Program is to improve athletic performance by stressing the principles of proper functional movement. Our staff believes that a properly designed athletic enhancement program will not only help improve the athlete’s performance, but can also help address biomechanical issues that could lead to injury. Testing performed at the Sanford POWER Center is designed to give our staff a baseline on every individual that trains with us. It not only gives us a measure of the athlete’s abilities, but gives us an idea on what areas both athletically and functionally we will need to work on over the course of the athlete’s program. SCORE testing provides a comprehensive assessment measuring body fat (using a skinfold caliper), power, speed, agility, muscular strength and endurance, and anaerobic capacity. Take the tests, enter the data online, and discover your Sanford SCORE, a unique number that represents sport-specific athletic fitness. You’ll see how you compare to other athletes and learn techniques to leverage every second of your off-season training.

Sanford SCORE Pro

The Sanford SCORE PRO Movement Assessment is designed to analyze an athlete’s movement quality and identify improper moving patterns that are associated with some of the most common injuries in sports.

This assessment consists of a variety of sports-related movements conducted in a controlled environment. Athletes are evaluated while performing common athletic maneuvers, such as cutting, landing, decelerating, and single-leg dynamic control. Tests are performed to the participant’s maximal effort and comfort level. Testing is recorded using high-speed video cameras and analyzed with motion analysis software. When the testing procedures are completed, all movements are scored based on specific criteria of proper movement quality and a detailed report is given to the athlete. Based upon an individual’s Sanford SCORE PRO results, the report will include recommendations to enhance the athlete’s current strength and conditioning program.

Individual assessments are completed at Sanford POWER and on-site team assessments are available by request.

Call (701) 234-8999  to schedule your testing today.