Level VO2 Max
1 23.5
2 23.9
3 26.7
4 29.8
5 32.9
6 36
7 39.6
8 42.8
9 46.6
10 49.9
11 53.5
12 57
13 60.4
14 64.2
15 67.6
16 71.2
17 74.6
18 77.9
19 81.4
20 84.6
21 88.1
22 91.1
23 94

TLA Fitness Assessments

Welcome to the TLA Fitness assessments page, this is a newly developed page in August 2011 that will allow for a quarterly fitness assessment to take place within TLA Fitness.  All the Fitness assessments results will be uploaded into a secure page that TLA members will have access too via the orange tab below and a secure code, this will be given to you at the end of your Fitness Assessment.

Upon completion of the Fitness assessments all the results will be uploaded to the TLA Website site and will be available to view.  Results will be kept up for at least 6 months allowing you to see your previous results and mark your progress throughout the year!

The TLA Fitness assessments will consist of, The Multi Stage Fitness Test, followed by 2 Muscular endurance tests – 2 minutes of Press-ups & 2 minutes of Sit-ups.

Fitness assessments will be carried out every quarter in September, December, March & June.  For all those that are on the TLA membership this will be included in your membership for all those purchasing Block Bookings  the Fitness Assessment will count as 1 session.

The next assessment will be  Saturday 14th January 2012 – Cumnor Village, please meet at the The Bear and Ragged Staff car park at 9am

The Multi-Stage Fitness Test or ‘Beep Test’

  • Consists of a distance of 20 meters marked out between 2 markers.
  • Starting at one end the test will begin, voice over will be from a recorded track on a CD,
  • The idea is to reach the other marker at exactly the time of the next beep. The first level will have you running at 8.5km per hour to hit the marker on the beep.  Each level lasts for one minute.  On the next level the bleeps will speed up slightly, increasing your pace by 0.5km per hour. This happens again at the next level, and so on……
  • If you arrive early at a marker you must wait for the bleep before continuing.
  • Keep going until you cannot keep the pace with the bleeps and you miss a marker.  The instructor will note down the level and shuttle run number that you have reached and that will be your target to beat next time!
Female
Age Fair Good Very Good Excellent
13 – 19 31.0 – 34.9 35.0 – 38.9 39.0 – 41.9 > 41.9
20 – 29 29.0 – 32.9 33.0 – 36.9 37.0 – 41.0 > 41.0
30 – 39 27.0 – 31.4 31.5 – 35.6 35.7 – 40.0 > 40.0
40 – 49 24.5 – 28.9 29.0 – 32.8 32.9 – 36.9 > 36.9
50 – 59 22.8 – 26.9 27.0 – 31.4 31.5 – 35.7 > 35.7
60+ 20.2 – 24.4 24.5 – 30.2 30.3 – 31.4 > 31.4
Male
Age Fair Good Very Good Excellent
13 – 19 38.4 – 45.1 45.2 – 50.9 51.0 – 55.9 > 55.9
20 – 29 36.5 – 42.4 42.5 – 46.4 46.5 – 52.4 > 52.4
30 – 39 35.5 – 40.9 41.0 – 44.9 45.0 – 49.4 > 49.4
40 – 49 33.6 – 38.9 39.0 – 43.7 43.8 – 48.0 > 48.0
50 – 59 31.0 – 35.7 35.8 – 40.9 41.0 – 45.3 > 45.3
60+ 26.1 – 32.2 32.3 – 36.4 36.5 – 44.2 > 44.2

Muscular Endurance Tests

Press-ups (measured over 2 minutes)

The aim of the press-ups test is to measure the degree of Muscular Strength and Endurance of the upper body.  Specific training can lead to quick gain and it is better to do low reps and concentrate on quality of performance, rather than high numbers of poor press-ups.  Your Instructor will give you an explaination and demonstration at the start of the test as to how the correct exercise should be carried out.

Sit-ups (measured over 2 minutes)

The aim of the Sit-up test is to measure the degree of Muscular Endurance strength and endurance of the abdominal muscles.  Your instructor will give you an explanation and demonstration at the start of the test as to how the correct exercise should be carried out.

MSFT: Comparison Table

UK Fire Service – Required Level: 9.6
Royal Air Force – Required Level: 9.10
British Army – Required Level 10.2 (men) – 8.2 (women)
Royal Marine Commando – Required Level: 11.0

Western Australia Police – Required Level: 10.1 (male), 7.1 (female)
Australian Army – Required Level: 7.5
South Australia Police – Required Level: 9.04 (male), 6.10 (female)
Royal Australian Air Force – Required Level: 6.5
Royal Australian Navy – Required Level: 6.1
Metropolitan Fire Brigade – Required Level: 9.6
New South Wales Fire Brigades – Required Level: 9.6
New South Wales Police Force – Required Level: 5.1
Victoria Police – Required Level: 9.4 (male), 6.10 (female)
Ontario Provincial Police – Required Level: 6.5
Canadian Forces – Required Level: 6.0 Male, 4.0 Female
Royal New Zealand Navy – Required Level: 7.1