Your program features a personal onboarding session at our health studios in Amsterdam.


The day before

To ensure accurate physical measurements and blood/urine samples, you need to arrive fasted.


12 hours before

Avoid all food, vitamin supplements and drinks (except water) in the 12 hours before your onboarding start time.

24 hours before

Avoid alcohol, it’s fine to drink water to keep hydrated before your appointment, and you can also continue taking any medication you regularly take.


Your onboarding includes the following steps: 

Introductory conversation

  • To give you an overview of the program and clarify any questions you have.

Physical measurements

  • To assess your body composition, blood pressure and other related measurements such as your height, weight and hand-grip strength.

Blood and urine samples

  • Urine: the nurse will give you a tube to fill the sample yourself, privately, in the bathroom.
  • Blood: the nurse will draw your sample and safely store the vials for lab analysis.

Breakfast / short rest break

  • Nutritious breakfast served at the bar (complimentary)
  • Get yourself ready for your fitness test…

Fitness performance test

Your test includes:

  • Electrocardiogram screening to confirm you are suitable for the test.
  • Test of your cardiopulmonary fitness using an electric bicycle with increasing resistance. A mask wired with a sensor measures the air you inhale and exhale while on the (professional) exercise bicycle ergometer.
  • Indicators checked include maximum oxygen consumption during exercise, (an)aerobic thresholds, heart and lung performance and your maximum fat burn zone.

Wrap up

  • Explanation of what happens next and answers to any questions you have.


  • Get changed in the changing room and use the shower facilities (if desired).

Total time duration: 2 hours approx.

Please bring a valid identification document to your appointment so we can identify you.


Light, comfortable layers you can easily remove

Be sure to wear undergarments you are comfortable in as some of the body measurements need to be done in light clothing/innerwear. Wear layers you can easily remove as extra weight from clothing counts as body fat.

+ sports clothing you are happy to sweat in!

During the Oxygen/fitness testing on the exercise bike you will have sensors connected to your upper body, and you will need to give maximum effort while pedalling on the bike!

Women – ideal clothes to wear:

  • Sports top, vest or t-shirt
  • Shorts or leggings
  • Sports bra
  • Gym shorts or cycling shorts
  • Sports shoes
  • Sports socks
  • Layers you can easily remove

Men – ideal clothes to wear:

  • T-shirt or sports vest (you can be topless during the fitness test)
  • Cycling shorts or light gym shorts
  • Sports underwear
  • Sports shoes
  • Sports socks
  • Layers you can easily remove

Women - avoid wearing:

  • Dresses
  • Business suits
  • Skirts
  • Jeans
  • Work wear
  • Office shoes/heels

Men - avoid wearing:

  • Business suits
  • Work wear
  • Street wear (jeans)
  • Office shoes

Want to freshen up?

We have shower facilities available (including towels and amenities) in our changing room so you can change clothes before or after your onboarding.


If you have any other questions before your onboarding, drop us an e-mail at

Thank you for joining Ancora. We look forward to welcoming you at your onboarding!