Each Training Camp, our members complete Fitness Benchmarks to test their Athletic Capacity across 3 key areas:

• Anaerobic Conditioning
• Muscular Endurance
• Power

We track member progression across these areas to get an idea of how they are improving in their overall fitness and performance across their training.

Each area has a corresponding benchmark exercise that is completed in the first week of our Training Camp (6 week challenge), then repeated in the final week and compared to demonstrate the progression in those areas.

Anaerobic Conditioning

This is measured by a 1 minute, 20 second Ski Erg Sprint (1:20 Ski Erg), using the optimal form and technique, you ski as hard and as fast as you can continuously for 1:20 and measure the distance you cover in that time.

To ensure you use the correct form and technique, and complete the movement in it’s entirety, watch the below Coach video:

Muscular Endurance

This is measured by a 3 minute round of 10 depth squats, 10 hand release push-ups and 10 atomic sit-ups. Using the correct form and technique, your challenge is to complete as many reps as possible within the 3:00 time.

To ensure you use the correct form and technique, and complete the movement in it’s entirety, watch the below Coach video:

Power

This is measured by a 30 second, Max Calories output on the Row Erg, using optimal form and technique to burn as many Cals on the Row Erg in 30 seconds as possible.

To optimise your Rowing technique, watch the below Coach video: