Intake and testing

The load audit

The first appointment at Urbanfitnesssingapore is 90 minutes. We take a history you have already lived, we run a short set of tests we can repeat, and we write the first fortnight before you leave. Nothing in the hour is a diagnosis.

Book the 90-minute audit Fees

What we ask before you hop

The seated part of the hour is not small talk. We need the last twelve weeks of training, the current weekly kilometres or court hours, and any written constraint from a clinician. Bring the letter if you have one.

Training history

Peak week in the last year, current week, and the gap between them. A runner who has dropped from 70 kilometres to 15 is a different problem from someone who has not run since a holiday in January 2026.

Symptom pattern

Where it sits, when it appears, and what the next morning does. We use this to write the 24-hour symptom response rule for your sheet. We do not name a tissue injury from the description.

Clinician notes

If a doctor or physiotherapist has limited range, impact or heavy loading, those limits become the ceiling of the first block. We coach inside them. We do not loosen them.

Heat and timing

When you can actually train in Singapore. A plan that assumes 05:30 runs will not be followed by someone who can only leave the office at 19:00. Sweat rate is checked later, once outdoor work restarts; we only note the usual hour at the audit.

The tests we repeat

The single-leg heel-raise endurance test is a calf raise to a metronome until the height drops or the tempo breaks. We count successful repetitions on each side. The number is useful because it is cheap to repeat every 14 days and because a large side-to-side gap often tracks with the heel that has been avoiding load.

The hop battery is a short set of hops we can score: a single hop for distance, a triple hop, and a crossover hop when the floor and the person allow it. We are looking at distance and at whether the landing is something you would trust on a wet court. We are not staging a plyometric display.

The limb symmetry index is the weaker side expressed as a percentage of the stronger side on the same test. We use it as one exit criterion among others. A tidy index with a loud 24-hour response is not a pass. A slightly uneven index with two quiet fortnights of sport volume may still be a pass if that is how the person has always hopped.

If you are already running, we take a short overground bout and note cadence and a coarse read of ground contact. The bout is not a time trial. It exists so the first outdoor prescription is not copied from a generic table.

How the 90 minutes are spent

Minutes 0–25 — intake History, current week, clinician limits, shoes you actually use. We write the constraints at the top of the sheet so they are visible when we later argue with ourselves about adding hops.
Minutes 25–65 — tests Heel-raise endurance, hop battery, a brief look at a lunge and a landing. We stop a test if the quality collapses or if you ask to stop. Incomplete numbers are still numbers; we do not invent a score.
Minutes 65–90 — the sheet The first fortnight is written in the room: isometric holds or HSR, RPE targets, outdoor or court volume, and the 24-hour rule in one sentence. You leave with a copy. We keep a working copy for the block if you book one.

Reviewing notes across a table during an intake — Part of the audit is seated. The sheet is written while you are still in the room, not emailed as a template the next day.

Exit criteria we write down

We name “done” before we name “harder”. The list below is the usual set. Your sheet may drop a line or add one if a clinician has asked for a specific mark.

LSI Limb symmetry index

A target band on hop distance and heel-raise count, set after we have seen both sides once. Not a universal percentage copied from a paper.

24 h Symptom rule

Two consecutive new doses with a next-morning response inside the written band before we raise speed or volume.

2×14 d Quiet fortnights

Sport volume held for two reviews without a flare that forced a deload week. Then we talk about ending the block.

What the audit is not

It is not a physiotherapy assessment, not a running-gait laboratory, and not a VO2 test. We do not scan, we do not needle, and we do not issue a medical clearance. If the history or the tests make us think you still need a clinician before loading, we will say so and we will not take the block fee that day.

Urbanfitnesssingapore provides exercise coaching, not medical care. We do not diagnose injuries and we do not replace your doctor or physiotherapist. If you have pain, see a clinician first; we are happy to work alongside them.

Wear training clothes and the shoes you run or play in. Eat as you would before an easy session. Arrive ten minutes early so the first seated notes are not taken while you are still hot from the walk up Kallang Avenue. The fee is S$190 and is restated in the booking reply.

Request an audit hour The studio in Kallang