Better understand the current level of fitness to identify safe and effective workout intensities.
3 Minute Step Test
Goal: See how quickly the heart rate
recovers after exercise.
Setup: Step on and off a 12-inch bench
for 3 minutes keeping a consistent pace.
- At the beginning of the test take
and remember the pulse
- Perform 96 steps per minute
(up,up,down,down) for 3 minutes
- When the test is finsished count
the pulse for one full minute
- Enter the pulse
1 Minute Jumping Jacks
Goal: See how many jumping jacks can be completed in 1 minute
Setup: Start with good posture, feet together and hands at the sides. Raise the hands above the head while
simultaneously jumping enough to spread the feet wider than shoulder width and quickly reverse the movement.
- Perform continuous jumping jacks for 1 minute
- Enter the number of jumping jacks completed
1 Mile Run
Goal: See how long it takes to complete a 1 mile run
Setup: Perform on a track or treadmill with the incline set to 1%
- Run continuously for 1 mile
- Enter the time taken to complete the run
500 Meter Row
Goal: See how long it takes to complete a 500 meter row
Setup: Use a row machine and proper posture pushing out fully with the legs and then pulling with the arms
- Row 500 meters as swiftly as possible
- Enter the time taken to complete