Conditioning Benchmarks
Track your cardiovascular fitness and conditioning improvements.
5K Run Time
| Date | Time | Conditions | Notes |
|---|
| 2024-01-01 | 26:45 | Outdoor, 45°F | Baseline test |
| 2024-02-01 | 25:30 | Treadmill | -1:15 improvement |
| | | |
1 Mile Run Time
| Date | Time | Conditions | Notes |
|---|
| 2024-01-01 | 8:15 | Track | Baseline test |
| 2024-02-01 | 7:45 | Track | -30 seconds improvement |
| | | |
Rowing Benchmarks
2K Row Time
| Date | Time | Notes |
|---|
| 2024-01-15 | 8:45 | Baseline test |
| 2024-03-01 | 8:20 | -25 seconds improvement |
| | |
500m Row Time
| Date | Time | Notes |
|---|
| 2024-01-15 | 1:52 | Baseline test |
| 2024-02-15 | 1:45 | -7 seconds improvement |
| | |
Cycling Benchmarks
10K Bike Time
| Date | Time | Equipment | Notes |
|---|
| 2024-01-01 | 22:30 | Road bike | Baseline test |
| 2024-02-01 | 21:15 | Road bike | -1:15 improvement |
| | | |
HIIT Benchmarks
Burpee Test (max in 5 minutes)
| Date | Reps | Notes |
|---|
| 2024-01-01 | 45 | Baseline test |
| 2024-02-01 | 52 | +7 reps improvement |
| | |
Plank Hold (max time)
| Date | Time | Notes |
|---|
| 2024-01-01 | 2:15 | Baseline test |
| 2024-01-15 | 2:45 | +30 seconds improvement |
| | |
Testing Protocol
- Running/Cycling: Track on same course/conditions when possible
- Rowing: Use same machine settings and resistance
- HIIT Tests: Full effort, strict form throughout
- Frequency: Test every 4-6 weeks
- Conditions: Note weather, equipment, and time of day
Last updated: 2024-03-01