The only place in Milton Keynes
You've upgraded the bike. You've never measured the engine.
VO₂ max, strength, movement, body composition and metabolism: measured in one appointment and read together by the people who did this for professional rugby, county cricket and Great Britain Badminton.
You leave with one answer — what's actually holding you back — and twelve weeks built to change it.
Head of Performance. No charge, no obligation, and he will tell you which level is worth your money.
From £197
Feel is not data
You can feel that something is holding you back. You cannot feel which thing, or by how much.
Your instincts can name it. They cannot rank it.
You can usually tell when a session felt heavier than it should have. What you cannot tell is whether the cause sits in your aerobic capacity, your fuelling, one side of your body or the way you move, and which of those to spend the next twelve weeks on.
Your watch is guessing.
A wrist estimate of VO₂ max and training zones is a model built from your heart rate and pace, and a model is only ever an estimate of the air you actually breathe. If it is a few points out, you can train in the wrong zone for months and never know why the numbers stopped moving.
The scales answer the wrong question.
Weight tells you what you weigh, full stop. Where your lean mass sits, whether you have lost any of it, and how much energy your body burns at rest are separate questions, and that last one is the number most training plans are quietly built on.
A gym assessment measures your peaks. Nobody reads them together.
A one-rep max, a bleep test and a body-fat pinch each measure a peak in isolation. What decides your result is how they interact, and no single machine and no single session produces that. Read separately, they cancel each other out.
The cost of not knowing rarely announces itself. It just adds up.
A year of coaching, a season of race entries, a new bike, a gym membership and eight to ten hours a week of your own time all go in on the assumption that the plan is pointed at the right thing. When the aim is slightly off, the same spending buys another twelve months of slightly off.
Who this is for
Three people book this. You will recognise yourself in one of them.
You have plateaued and you cannot see why.
The training has not got easier and the results have stopped moving. You have already tried adding volume, and it did not work. More effort has had its turn. What would move things now is a reason.
You have a date in the diary.
A Hyrox, a marathon, a season, a first competitive year. There is a target time or a standard you want to hit, and twelve weeks or so to get there. You want to train from your own numbers, on a plan built around them.
You train hard and nobody has ever measured you.
Eight or ten hours a week of good work, all of it steered by feel, a watch and a scale. You are not injured and nothing is wrong. You simply have no baseline, so you cannot tell what is improving and what is quietly going backwards.
All three get the same assessment. The plan that comes out of it is different for each.
What professional sport gets
The same testing, read by the same people who did it in professional sport.
Hanbury Health is the only place in Milton Keynes where VO₂ max, strength and power, movement quality, body composition and metabolism are measured in one appointment and read together by the same experts. Elsewhere you can get a body scan in one place, a VO₂ max in another and a strength screen in a third, and nobody ever puts the three results on the same page.
Nick Allen
Director of Physiotherapy and Performance
BSc (Hons) MCSP HCPC · Chartered since 2010 · Postgraduate strength and conditioning
Head of Medical Services, Northamptonshire County Cricket Club, 2021 to 2026. Lead physiotherapist to GB Badminton. Previously London Wasps, Bedford Blues and Ampthill.
Simon Jones
Director of Physiotherapy and Recovery
MPhil BSc (Hons) MCSP HCPC · Chartered since 1992 · Non-medical prescriber
Seventeen years as a commando paramedic. Barbarians, PGA European Tour, Cambridge RUFC and Aston Martin GT Racing at Le Mans.
Every assessment is read by the people who run it.
Nobody hands your results to someone else to interpret, and nothing is posted to you to work out on your own. The person watching you produce the numbers is the person who tells you what they mean and writes what you do next.
What we measure
What we measure, and what each one tells you about you.
Four domains. Each one answers a question you have probably already asked yourself, and each is measured on equipment used in professional sport.
What is your body actually made of, and where?
You learn your body fat and lean mass, a segmental breakdown limb by limb, and your circumferences, so you can see whether a change in weight was muscle or fat, and on which side of your body it happened. It is a measurement built for tracking: repeat it in twelve weeks and the change you see is genuinely change.
Measured on a Styku 3D body scan. In peer-reviewed testing it agrees with DXA to within about 2 to 3% body fat, with near-perfect scan-to-scan reproducibility. DXA remains the reference method.
All levels
How much fuel do you burn, and how big is your engine?
You learn what your body burns at rest, which is the number almost every eating plan is quietly built on and the one most often guessed wrong. At Level 2 and above you also learn your VO₂ max, your thresholds and the exact heart rate ranges your zones sit in, so an easy session is genuinely easy and a hard one is genuinely hard.
Resting metabolic rate measured on a UVIDA analyser. VO₂ max measured directly, breath by breath, on a maximal test taken to exhaustion and read from the air you breathe.
Resting rate all levels · VO₂ max Level 2 and Level 3
How much force can you produce, and can you hold it?
You learn how much power you produce off the floor and how evenly you produce it left to right, how much force you can hold at a joint, and how much of your grip you still have after thirty seconds. That last one decides carries, hangs and anything you hold on to late in a race, and it is almost never measured.
Jump and power on ForceDecks. Maximal isometric force, and the hamstring to quadriceps ratio, on ForceFrame. Peak and endurance grip on a grip strength monitor. None of it is one-rep-max lifting.
Level 3 only
Where does your body run out of range, and what pays for it?
You learn how you squat, how you hold a single leg, what happens overhead, how you hinge at the hip, and how far you rotate through the mid-back to each side. A restriction in one of those is usually paid for somewhere else, and what you feel is the compensation it causes.
Captured markerless on HumanTrak across squat, single-leg, overhead, hip hinge and thoracic rotation. HumanTrak captures how you move through a set of positions. It does not analyse your running.
Level 3 only
What a Blueprint says
What a finished Blueprint actually says.
A 29-year-old Hyrox competitor, racing the Open division, training eight to ten hours a week, with one goal: to go under 1:15. She is a worked example rather than a client, because nobody's private results belong on a public page. Everything else is exactly what you would receive.
Rather read the whole thing?
Her scorecard
- Move72
- Recover68
- Fuel74
- EnergiseThe limiter58
- Overall68
Side to side, she measured 4.5% asymmetry in lower-limb force production, which is well inside range and is not what is holding her back. Worth saying, because it is the thing most people assume is the problem, and here it demonstrably was not.
The number the goal turns on
41
ml/kg/min measured. The goal needs 45.
Going under 1:15 in the Open division means holding roughly 85 to 88% of VO₂ max across the four kilometres of running, and finishers at that time typically sit at 45 and above. A watch estimates this figure. A gym gives you nothing at all. Hers was measured breath by breath on a maximal test.
Three findings a gym assessment could not produce
The chain nobody follows.
Thoracic rotation is 14° short on the right. The shoulder compensates for what the mid-back will not give, and the rotator cuff ratio sits at 0.68 against a 0.75 target. That combination shows up as a power leak on the ski erg and as an upper-body pull that fatigues before the legs do. A gym assessment measures the shoulder and finds a weak shoulder. It has no way of finding the mid-back underneath it.
So the plan is sequenced: rotation first, weeks one to four, and the shoulder is only loaded from week five.
Strength is fine, until it is not.
Peak grip is 28 kg, which is unremarkable and would pass any screen that stops there. At thirty seconds she retains 78.6% of it, against an 85% target. Her peak is adequate. What falls away is her ability to hold it. That is lost power on the ski erg and it is why pacing slipped in the final 400 m on the rower.
Why the answer was to eat more.
Body fat 24%, resting metabolic rate normal in isolation but low against eight to ten hours of training a week. The recommendation is to eat more, and to add 2 to 3 kg of lean mass. The shoulder-loaded stations convert upper-body lean mass directly into wattage, so on this profile adding mass is the faster route.
Sequence matters more than most plans allow for. Loading a muscle that is already working around a restriction rehearses the compensation and makes it harder to undo.
Hyrox station map
Her numbers, mapped onto the race she is actually running.
- Ski ErgFocusUpper-body pull is where the rotation restriction and the shoulder ratio both show up.
- Sled Push and PullFocusProducing 1.75× bodyweight against a 2.0× target for the goal time.
- Run stationsLimiterAerobic ceiling. VO₂ max 41 against the 45 the goal time asks for.
- Farmers CarryLimiterGrip endurance. 78.6% of peak retained at thirty seconds against an 85% target.
- Wall BallsStrengthLower-limb power and repeatability are already an asset here.
- Burpee Broad JumpStrengthJump power off the floor is well within range for the goal time.
Apply the same read to another sport and the map changes with it: a pacing and durability picture for a runner, a bike-to-run picture for a triathlete, a contact and repeat-effort picture for a rugby player, and a sustained-power picture for a cyclist.
The plan that came out of it
Four ranked priorities, twelve weeks, and a date to check.
Weeks one to four build the foundation and open the restriction. Weeks five to eight build load onto it. Weeks nine to eleven peak. Week twelve tapers. The deload weeks are written in as non-negotiable, because the adaptation is what you are actually paying for.
Retest targets
- VO₂ max at or above 44
- Force production at or above 2.0× bodyweight
- Shoulder ratio at or above 0.73
- Thoracic rotation symmetrical to within 5°
- Hip asymmetry under 10%
A second Blueprint
The same tests. The opposite answer.
A 38-year-old recreational runner, stuck at a 1:38 half marathon for three years, aiming to go under 1:30. His VO₂ max measured 46 ml/kg/min, which is good. His ceiling sits somewhere else. His second ventilatory threshold falls at 83% of VO₂ max, where a trained endurance athlete sits at 85 to 90%, so the 4:16/km his goal asks for is above his threshold pace of 4:42/km. His current personal best pace is almost exactly his threshold pace.
His lowest score is Recover, at 54. He sleeps six hours ten minutes a night against six to seven hours of training a week, and two previous blocks of interval training left him slower. Eight of his twelve weeks contain no hard running at all.
Energise is her lowest score and his highest. Her plan opens with aerobic work. His stays away from it for eight weeks. Same tests, same experts, opposite answers, because the answer comes from the person in front of them.
His scorecard
- Move66
- RecoverThe limiter54
- Fuel61
- Energise74
- Overall64
Recovery is how the training converts
Training is the stimulus. The adaptation happens afterwards.
A session gives your body a reason to become fitter, and the change itself is built in the hours and days after it. If that window is short or poor, the work still costs you the same and returns less of it.
Her Recover score came back at 68, the second lowest on the scorecard, on eight to ten hours of training a week. That is the sort of gap that never shows up in a session and always shows up twelve weeks later, in numbers that did not move as far as the work should have taken them.
So recovery here is not offered alongside the plan, it is prescribed inside it. Specific modalities, on specific days, tied to what the assessment found and to where the hard weeks sit. The protocol is written by Simon Jones, Director of Physiotherapy and Recovery.
The credits are there so the plan does not stop at the results.
Every Blueprint includes Recovery Suite credits as standard, sized to the plan they belong to, and they run for as long as that plan runs.
10
recovery credits
Runs for the four weeks of your plan
20
recovery credits
Runs for the eight weeks of your plan
30
recovery credits
Runs for the twelve weeks of your plan
The three levels
Three levels. Every one of them ends with a plan.
What changes between the levels is how much of you the plan is built on. By appointment only. Every level is read with you by the same expert who ran the assessment.
You can find a VO₂ max test on its own for around £100. That gives you one number and leaves you to work out what to do with it. Here the number is read next to your body composition, your metabolism and, at Level 3, your strength and movement, by the person who will write what you do next.
Foundation Blueprint
£197
Your starting numbers, and a plan built on them. A grounded first read of your body composition and metabolism.
- Recover
- Fuel
- EnergiseNot in this tier
- MoveNot in this tier
- Styku 3D body composition scan
- UVIDA resting metabolic rate testing
- Expert consultation and full written Blueprint
- Ranked priority actions, with a fuel and recovery plan
10 Recovery Suite credits, prescribed alongside the training. Run for the four weeks of your plan.
Head of Performance. No charge, no obligation, and he will tell you which level is worth your money.
Performance Blueprint
£495
Adds your aerobic engine, the missing layer for anyone already coached or training seriously.
- Recover
- Fuel
- Energise
- MoveNot in this tier
- Everything in Foundation
- VO₂ max measured directly, breath by breath, on a maximal test
- Your training zones and thresholds, prescribed
- An aerobic training block written from those zones
20 Recovery Suite credits, prescribed alongside the training. Run for the eight weeks of your plan.
Head of Performance. No charge, no obligation, and he will tell you which level is worth your money.
Elite Blueprint
£895
The full picture. All four pillars measured, and a twelve-week programme written for your sport.
- Recover
- Fuel
- Energise
- Move
- Everything in Performance
- ForceDecks jump and power testing
- ForceFrame maximal isometric strength and hamstring to quadriceps ratio
- Peak and endurance grip testing
- HumanTrak markerless movement-quality capture
- Full twelve-week periodised, sport-specific programme
- Weekly training map with session-level detail
- The Hanbury Recovery Protocol
All four pillars complete.
30 Recovery Suite credits, prescribed alongside the training. Run for the twelve weeks of your plan.
Head of Performance. No charge, no obligation, and he will tell you which level is worth your money.
Start at Level 1 and upgrade within 60 days, and what you paid for Level 1 comes off the price.
Fifteen minutes on the phone with the person who will run your assessment is worth more than any comparison table we could write.
Your day
One appointment, in a fixed order.
The order is fixed so that each test is taken in the state that makes it meaningful: composition and resting metabolism before anything raises your heart rate, movement before you are tired, aerobic work before load. The rest interval in the Recovery Suite does two jobs: it lets your heart rate settle so the strength stations that follow read cleanly, and it is your first look at where the plan's recovery work happens.
The order is identical at every retest, so what you compare in twelve weeks is like for like.
Foundation Blueprint
About 30 minutes
- 01Arrival and a short intake conversation
- 02Styku 3D body composition scan
- 03UVIDA resting metabolic rate
- 04Consultation, and your ranked priorities
Performance Blueprint
45 to 60 minutes
- 01Arrival and a short intake conversation
- 02Styku 3D body composition scan
- 03UVIDA resting metabolic rate
- 04Warm-up
- 05Maximal VO₂ max test, taken to exhaustion
- 06Consultation, your zones and your aerobic block
Elite Blueprint
One appointment, 105 to 120 minutes
- 01Arrival and intake
- 02Styku 3D body composition scan
- 03Resting metabolic rate
- 04Movement screening on HumanTrak
- 05Warm-up
- 06Maximal VO₂ max test, taken to exhaustion
- 07Recovery Suite, with a rest interval
- 08ForceDecks jump and power
- 09ForceFrame maximal isometric strength
- 10Grip, peak and endurance
- 11Consultation, and your Blueprint read with you
Every finding is signed off by the expert who ran the assessment before your Blueprint is finalised. If something needs treating before it can be trained, the physiotherapy and rehabilitation pathways are in the same building.
Squads and training groups
Training as a Hyrox team or squad? Ask about group assessment days.
Questions
Blueprint FAQs
A standalone test gives you one number in isolation. The Performance Blueprint measures body composition, metabolism, and at Level 3 strength, power and movement quality, then reads them together, because what limits your result is usually the interaction between them, which no single figure shows. The person who runs the tests is the person who reads them with you and writes the plan.
The method
Test. Train. Track. Transform.
The Performance Blueprint is the Test step of the Hanbury Method, and it measures four of the six pillars directly: Move, Recover, Fuel and Energise.
Track
A number only means something the second time you measure it.
The first assessment gives you a position. The retest is what turns it into progress, because it is the same tests, in the same order, read by the same experts. That is why your Blueprint ends with written retest targets: specific numbers, and a date to come back and check them.
They are written the way hers were: VO₂ max at or above 44, force at or above 2.0× bodyweight, shoulder ratio at or above 0.73, rotation symmetrical to within 5°, hip asymmetry under 10%. Specific enough that in twelve weeks there is no argument about whether it moved.
From the Insights
Reading on performance.
Performance
Performance testing in Milton Keynes: getting the complete picture
Read
Performance
VO2 max and training zones: your aerobic engine, measured
Read
Performance
Body composition testing in Milton Keynes: beyond the bathroom scale
Read
Performance
Performance testing in Milton Keynes: who it is for
Read
Find out what your engine is actually doing.
Fifteen minutes on the phone with the person who will run your assessment is worth more than any comparison table we could write.
Head of Performance. No charge, no obligation, and he will tell you which level is worth your money.
Health, Built for the Long Run.