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ADVANCED WORKOUTS are customized workouts designed for the advanced user not used in connection with a per-
sonal trainer. These workouts include:
FIT TESTS workouts measure cardiovascular fitness and can be used to monitor improvements in endurance every four
to six weeks.
FIT TESTS
LIFE FITNESS FIT TEST offers six different workouts to predict cardiovascular fitness compared to other people of
the same age and gender.
MILITARY FIT TESTS
GERKIN PROTOCOL is a graded submaximal VO2 test used by the International Association of Fire Fighters to
determine fitness for fire department duty.
PHYSICAL EFFICIENCY BATTERY (PEB) is used by U.S. Federal Law Enforcement, and the U.S. Federal Bureau
of Investigation, and other federal organizations for the hiring and maintenance of federal jobs.
ARMY PHYSICAL FITNESS TEST (PFT) is a 2.0 mile physical performance test used to assess muscular
endurance and cardiorespiratory fitness.
NAVY PHYSICAL READINESS TEST (PRT) is the running portion of the Navy PFT. It is a 1.5 mile distance goal
test, based on the time needed to complete the required distance, and is used by the U.S. Navy and Naval acade-
mies to measure aerobic capacity.
AIR FORCE PHYSICAL READINESS TEST (PRT) is a 1.5 mile physical performance test used to assess muscular
endurance and cardiorespiratory fitness.
MARINES PHYSICAL FITNESS TEST (PFT) is a 3.0 mile physical performance test used to assess muscular
endurance and cardiorespiratory fitness.
CREATE YOUR OWN
CREATE YOUR OWN workouts enable the user to design personalized workouts based on SPEED INTERVAL or
on HEART RATE INTERVAL.
SPORT TRAINING
SPORT TRAINING (5K) is a distance-goal workout that simulates an actual terrain with varying incline levels. It is
designed to assist runners in training for a 5-kilometer, or 3.1-mile, race.
SPORT TRAINING (10K) is a distance-goal workout that simulates an actual terrain with varying incline levels. It is
designed to assist runners in training for a 10-kilometer, or 6.2-mile, race.
SPEED TRAINING is a Hill workout in which the intensity level alternates between high and low levels very quickly
to simulate a typical speed-training workout.
SPEED INTERVAL allows the user to toggle between user defined jog and run speeds. The user can toggle the
speeds at any time during the workout, or adjust the speeds “on the fly.”