Triathlon Training Test

We have finished the first phase of our training cycle with a test at the swimming pool: 20 minutes swim, 30 cycling on Turbo trainer and 20 minutes run, all of them done in racing pace. Here are some photos of our test. For more pictures you can visit my Greek speaking blog, at christostriathlon . Well done guys!


Navy SEAL Fitness Test Breakdown

Swim 500 Yards

Maximum time allowed is 12 minutes, 30 seconds — but to be competitive, you should swim the distance in at least 8 to 9 minutes, utilizing only the Combat Swimmer Stroke, sidestroke, or breast stroke.


Minimum number is 42 in 2 minutes, but you should shoot for at least 100 for an average score. Do not pace yourself. Push as many push-ups out as fast as you can, but do not neglect proper form or the SEAL instructor will not count them. (Rest 2 minutes, then move on to the next exercise.)


Minimum number is 52 in 2 minutes, but you should strive for at least 100 in 2 minutes for an average score. PACE yourself! (Rest 2 minutes.)


The minimum is eight pull-ups with no time limit, but you cannot touch the ground or let go of the bar. You should be able to do 15 to 20 to be competitive.  (Rest 10 minutes).

1.5-mile run

Wearing boots and pants, the maximum time allowed for this one is 11 minutes, 30 seconds, but you should be able to cover the distance in 9 to 10 minutes to be competitive. Pace yourself: do not start off too fast on the first lap.

Test:Aerobic Capacity Run Cooper Test

The Cooper 12 minute run is a popular maximal running test of aerobic fitness.

Required Resources

To undertake this test you will require:

  • 400 metre track
  • Stopwatch
  • Whistle
  • Assistant

How to conduct the test

This test requires the athlete to run as far as possible in 12 minutes.

  • The athlete warms up for 10 minutes
  • The assistant gives the command “GO”, starts the stopwatch and the athlete commences the test
  • The assistant keeps the athlete informed of the remaining time at the end of each lap (400m)
  • The assistant blows the whistle when the 12 minutes has elapsed and records the distance the athlete covered to the nearest 10 metres


Normative data for the Cooper Test

Male Athletes

Age Excellent Above Average Average Below Average Poor
13-14 >2700m 2400-2700m 2200-2399m 2100-2199m <2100m
15-16 >2800m 2500-2800m 2300-2499m 2200-2299m <2200m
17-19 >3000m 2700-3000m 2500-2699m 2300-2499m <2300m
20-29 >2800m 2400-2800m 2200-2399m 1600-2199m <1600m
30-39 >2700m 2300-2700m 1900-2299m 1500-1999m <1500m
40-49 >2500m 2100-2500m 1700-2099m 1400-1699m <1400m
>50 >2400m 2000-2400m 1600-1999m 1300-1599m <1300m

Female Athletes

Age Excellent Above Average Average Below Average Poor
13-14 >2000m 1900-2000m 1600-1899m 1500-1599m <1500m
15-16 >2100m 2000-2100m 1700-1999m 1600-1699m <1600m
17-20 >2300m 2100-2300m 1800-2099m 1700-1799m <1700m
20-29 >2700m 2200-2700m 1800-2199m 1500-1799m <1500m
30-39 >2500m 2000-2500m 1700-1999m 1400-1699m <1400m
40-49 >2300m 1900-2300m 1500-1899m 1200-1499m <1200m
>50 >2200m 1700-2200m 1400-1699m 1100-1399m <1100m


An estimate of your VO2max can be calculated as follows:

  • (Distance covered in metres – 504.9) ÷ 44.73

Leg Strength Test

The Wall Squat is a very simple but effective exercise to test the strength of the leg muscles, namely those of the quadriceps (upper thigh).

leg strength testPrior to performing the wall squat leg strength test exercise, it’s worth doing a few minutes of warm up exercises and stretches.

As an example a man who is 43 years old, stayed in the squat position for 29 seconds. According to the chart, this would rate his leg strength as average.

Always remember to record your results so that you can monitor your progression.

Its good to perform this test with a partner who can assist with both timing and encouragement. At the same time your partner can make sure that your keeping good technique with your legs maintaining a 90 degree bend and your back fully against the wall.

On completion of this exercise, you may find it difficulty to stand, so either get your partner to help, or have a chair or suitable object to help you upright.

Spend a few minutes simply walking around so that you can get the blood flowing smoothly back through your legs before finishing with some simple Quadriceps Stretches.

18 – 35 < 25 26 / 45 46 / 1 MIN 1 MIN +
35 – 50 <20 21 / 35 36 / 50 51 SECS +
50+ <15 16 / 30 31 / 40 41 SECS +
18 – 35 <20 21 / 40 41 / 1 MIN 1 MIN +
35 – 50 <18 19 / 35 36 / 45 46 SECS +
50+ <14 15 / 30 31 / 40 41 SECS +

Upper Body Strength Test

This upper body strength test should be performed to help you see how your current training program is helping you achieve your desired goal – namely to increase upper body strength.

upper body strength testMen should aim to do the upper body test, with a full press-up and women either box or 3/4 press-ups. If you need to use another method, if you don’t have the strength to perform a full press up, this will influence your scoring.

Remember to always perform this test, working within your own limits, and record both the method that you used, and the number of repetitions that you achieved in 1 minute.

Always warm up your upper body muscles and give them a good stretch prior to performing this test, it may only be a 1 minute workout but you will certainly feel sore the following day if you forget to stretch.

As you become fitter you may decide to change your press up style, for example go from a 3/4 press up to a full press up, however you will clearly do less repetitions when you make the exercise harder.

If possible try and get someone to count the repetitions for you, making sure that only the good reps count – its easy as you become tired not to lower down as far as your first rep.

Focus on keeping good form throughout, there is nothing wrong with stopping for a few seconds to shake the arms out before continuing.

18 – 35 < 17 18 / 29 30 / 39 40 +
35 – 50 <12 13 / 20 21 / 30 31 +
50+ <8 9 / 15 16 / 22 23 +
18 – 35 <12 13 / 19 20 / 29 30 +
35 – 50 <10 11 /16 17 / 24 25 +
50+ <8 9 / 13 14 / 20 21 +

Abdominal fitness test

Having a strong abdominal core is essential for most sporting activities and as such its always useful to test the fitness of your abdominals.

abdominal fitness testYou can easily test how strong your abs are by taking this simple abdominal fitness test. The goal is perform as many simple abdominal sit ups  in one minute as you can.

Start by lying on your back, knees bent, elbows bent, hands gently touching the side of your head. Lift up until your elbows touch your knees, then lower until your shoulder blades touch the mat – repeat. Continue either until you can do no more, or until the minute is up.

Dependent upon your fitness level, you may decide to simply lift your shoulder blades and head 6 – 8 inches off the floor, its essential that you work within your own fitness limits, making a note of what method of sit up you use and how many you can perform.

Whatever method of sit-up you use, its essential that you perform the exercise under control, avoid pulling on your head, or letting your pelvis come off the floor. Focus on using your abdominal muscles to perform the test rather than using poor technique and momentum.

Having a partner assist you with this test will help you with both timing and also counting only the good repetitions. Its far to easy to start with good form and then slowly let poor technique come in. Avoid poor technique by only having your good reps count.

Your timer can also help you by informing you as to how much time you have left, i.e. 30 seconds left then last ten seconds etc. By doing this you will hopefully be able to work at a steady pace for the full minute.

Check the chart below to see how you rate!

18 – 35 < 20 21 / 35 36 / 50 51 +
35 – 50 <15 16 / 30 31 / 45 46 +
50+ <10 11 / 25 26 / 35 36 + 

18 – 35 <15 16 / 30 31 / 45 46 +
35 – 50 <12 13 / 26 27 / 38 39 +
50+ <10 11 / 19 20 / 29 30 +

As an example a 32-year old woman manages to do 40 sit ups – according to the chart, this would rate her abdominal strength as good.