Category | Annual Hours | Load Week (hrs) | Rec Week (hrs) | CTL | VO2 Max (ml/kg/min) | 5RM Squat (kg) | 50 FS (s) | 200 Run (s) | Wingate Bike (W) | Z2 Swim (/100m) | Z3 Swim (/100m) | Z2 Bike (W) | Z3 Bike (W) | Z2 Run (min/K) | Z3 Run (min/K) | Met Test - AeT (W) | Met Test - VT1 (W) | Met Test - VT2/OBLA (W) | CP5 (W) | CP20 (W) | 400 FS | 3000 FS | 1500 run | 5K run | Half Mar (Flat) | 2+hr/Oly Bike (W) | Oly Run (min) | 4+hr/HIM Bike (W) | HIM Run (Flat) | Flat 70.3 Total | 6+hr/IM Sim (W) | Flat IM Run | Flat IM Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Untrained | 0 | 4 | 0 | 0 | 30 | 19 | 46 | 58 | 276 | 2:24 | 2:18 | 115 | 127 | 10:18 | 9:18 | 101 | 118 | 135 | 181 | 157 | 7:44 | 63:05 | 10:28 | 37:27 | 3:00 | 126 | 1:25 | 117 | 3:13 | 10:03 | 109 | 7:23 | 21:31 |
Untrained | 0 | 4 | 0 | 0 | 32 | 24 | 44 | 55 | 295 | 2:18 | 2:12 | 122 | 135 | 9:42 | 8:48 | 108 | 126 | 144 | 193 | 167 | 7:27 | 60:46 | 9:49 | 35:07 | 2:49 | 135 | 1:20 | 125 | 3:01 | 9:25 | 116 | 6:55 | 20:10 |
Untrained | 0 | 4 | 0 | 0 | 34 | 29 | 42 | 52 | 313 | 2:12 | 2:06 | 130 | 144 | 9:06 | 8:12 | 115 | 134 | 153 | 205 | 178 | 7:11 | 58:40 | 9:15 | 33:03 | 2:39 | 143 | 1:15 | 133 | 2:50 | 8:52 | 124 | 6:31 | 18:59 |
Untrained | 0 | 4 | 0 | 0 | 36 | 35 | 41 | 49 | 332 | 2:12 | 2:06 | 138 | 152 | 8:36 | 7:48 | 122 | 142 | 162 | 217 | 188 | 6:57 | 56:45 | 8:44 | 31:13 | 2:30 | 151 | 1:11 | 141 | 2:41 | 8:22 | 131 | 6:09 | 17:56 |
Untrained | 0 | 4 | 0 | 0 | 38 | 40 | 40 | 46 | 350 | 2:06 | 2:00 | 146 | 160 | 8:06 | 7:24 | 128 | 150 | 171 | 229 | 199 | 6:44 | 54:60 | 8:16 | 29:34 | 2:22 | 160 | 1:07 | 149 | 2:32 | 7:56 | 138 | 5:49 | 16:59 |
Health & Fitness (BOP) | 52 | 5 | 0 | 8 | 40 | 45 | 38 | 44 | 369 | 2:00 | 1:54 | 153 | 169 | 7:42 | 7:00 | 135 | 158 | 180 | 241 | 209 | 6:33 | 53:23 | 7:51 | 28:05 | 2:15 | 168 | 1:04 | 157 | 2:25 | 7:32 | 146 | 5:32 | 16:08 |
Health & Fitness (BOP) | 104 | 7 | 0 | 16 | 42 | 51 | 37 | 42 | 387 | 2:00 | 1:54 | 161 | 177 | 7:24 | 6:42 | 142 | 166 | 189 | 253 | 220 | 6:22 | 51:54 | 7:29 | 26:45 | 2:09 | 177 | 1:01 | 164 | 2:18 | 7:11 | 153 | 5:16 | 15:22 |
Health & Fitness (BOP) | 156 | 8 | 0 | 24 | 44 | 56 | 36 | 40 | 406 | 1:54 | 1:48 | 168 | 186 | 7:00 | 6:24 | 148 | 173 | 198 | 265 | 230 | 6:11 | 50:31 | 7:09 | 25:32 | 2:03 | 185 | 0:58 | 172 | 2:12 | 6:51 | 160 | 5:02 | 14:40 |
Health & Fitness (BOP) | 260 | 9 | 0 | 32 | 46 | 61 | 35 | 38 | 424 | 1:54 | 1:48 | 176 | 194 | 6:42 | 6:06 | 155 | 181 | 207 | 277 | 241 | 6:02 | 49:14 | 6:50 | 24:25 | 1:58 | 194 | 0:55 | 180 | 2:06 | 6:33 | 167 | 4:49 | 14:02 |
Health & Fitness (BOP) | 312 | 10 | 1 | 40 | 48 | 66 | 34 | 37 | 442 | 1:48 | 1:42 | 184 | 202 | 6:24 | 5:48 | 162 | 189 | 216 | 289 | 251 | 5:53 | 48:02 | 6:33 | 23:24 | 1:53 | 202 | 0:53 | 188 | 2:01 | 6:17 | 175 | 4:37 | 13:27 |
Recreational (MOP) |
364 | 11 | 3 | 48 | 50 | 72 | 33 | 35 | 461 | 1:48 | 1:42 | 191 | 211 | 6:12 | 5:36 | 169 | 197 | 225 | 301 | 262 | 5:45 | 46:54 | 6:17 | 22:28 | 1:48 | 210 | 0:51 | 196 | 1:56 | 6:02 | 182 | 4:25 | 12:54 |
Recreational (MOP) |
416 | 12 | 4 | 56 | 52 | 77 | 33 | 34 | 479 | 1:48 | 1:42 | 199 | 219 | 5:54 | 5:24 | 176 | 205 | 234 | 313 | 272 | 5:37 | 45:51 | 6:03 | 21:36 | 1:44 | 219 | 0:49 | 203 | 1:51 | 5:48 | 189 | 4:15 | 12:25 |
Recreational (MOP) |
468 | 13 | 5 | 64 | 54 | 82 | 32 | 32 | 498 | 1:42 | 1:36 | 206 | 228 | 5:42 | 5:12 | 182 | 212 | 243 | 325 | 282 | 5:30 | 44:51 | 5:49 | 20:48 | 1:40 | 227 | 0:47 | 211 | 1:47 | 5:35 | 197 | 4:06 | 11:57 |
Recreational (MOP) |
520 | 15 | 6 | 72 | 56 | 87 | 31 | 31 | 516 | 1:42 | 1:36 | 214 | 236 | 5:30 | 5:00 | 189 | 220 | 252 | 337 | 293 | 5:23 | 43:55 | 5:37 | 20:04 | 1:36 | 236 | 0:45 | 219 | 1:43 | 5:23 | 204 | 3:57 | 11:31 |
Recreational (MOP) |
572 | 16 | 7 | 80 | 58 | 92 | 31 | 30 | 535 | 1:36 | 1:36 | 222 | 244 | 5:18 | 4:48 | 196 | 228 | 261 | 349 | 303 | 5:16 | 43:02 | 5:25 | 19:22 | 1:33 | 244 | 0:44 | 227 | 1:40 | 5:12 | 211 | 3:49 | 11:08 |
Comp.AG (FOP-M)/ TopAG (KonaQ-F) |
676 | 17 | 8 | 88 | 60 | 98 | 30 | 29 | 553 | 1:36 | 1:30 | 230 | 253 | 5:06 | 4:42 | 202 | 236 | 270 | 361 | 314 | 5:10 | 42:12 | 5:14 | 18:44 | 1:30 | 252 | 0:42 | 235 | 1:36 | 5:01 | 218 | 3:41 | 10:45 |
Comp.AG (FOP-M)/ TopAG (KonaQ-F) |
728 | 18 | 9 | 96 | 62 | 103 | 29 | 28 | 571 | 1:36 | 1:30 | 237 | 261 | 5:00 | 4:30 | 209 | 244 | 279 | 373 | 324 | 5:04 | 41:24 | 5:04 | 18:07 | 1:27 | 261 | 0:41 | 243 | 1:33 | 4:52 | 226 | 3:34 | 10:24 |
Comp.AG (FOP-M)/ TopAG (KonaQ-F) |
780 | 19 | 11 | 104 | 64 | 108 | 29 | 27 | 590 | 1:36 | 1:30 | 245 | 270 | 4:48 | 4:24 | 216 | 252 | 288 | 385 | 335 | 4:59 | 40:39 | 4:55 | 17:33 | 1:24 | 269 | 0:40 | 250 | 1:30 | 4:42 | 233 | 3:27 | 10:05 |
Top AG (KonaQ-M)/ Elite (F) |
832 | 20 | 12 | 112 | 66 | 113 | 28 | 27 | 608 | 1:30 | 1:24 | 252 | 278 | 4:42 | 4:12 | 223 | 260 | 297 | 397 | 345 | 4:54 | 39:56 | 4:46 | 17:01 | 1:22 | 278 | 0:38 | 258 | 1:28 | 4:34 | 240 | 3:21 | 9:47 |
Top AG (KonaQ-M)/ Elite (F) |
884 | 21 | 13 | 120 | 68 | 119 | 28 | 26 | 627 | 1:30 | 1:24 | 260 | 287 | 4:30 | 4:06 | 230 | 268 | 306 | 409 | 356 | 4:49 | 39:14 | 4:37 | 16:31 | 1:19 | 286 | 0:37 | 266 | 1:25 | 4:26 | 247 | 3:15 | 9:29 |
Top AG (KonaQ-M)/ Elite (F) |
936 | 23 | 14 | 128 | 70 | 124 | 27 | 25 | 645 | 1:30 | 1:24 | 268 | 295 | 4:24 | 4:00 | 236 | 275 | 315 | 421 | 366 | 4:44 | 38:35 | 4:29 | 16:03 | 1:17 | 295 | 0:36 | 274 | 1:22 | 4:18 | 255 | 3:09 | 9:13 |
Elite (M)/ World Class (F) |
988 | 24 | 15 | 136 | 72 | 129 | 27 | 24 | 664 | 1:30 | 1:24 | 275 | 304 | 4:18 | 3:54 | 243 | 284 | 324 | 433 | 377 | 4:39 | 37:58 | 4:22 | 15:36 | 1:15 | 303 | 0:35 | 282 | 1:20 | 4:11 | 262 | 3:04 | 8:58 |
Elite (M)/ World Class (F) |
1092 | 25 | 16 | 144 | 74 | 134 | 26 | 24 | 682 | 1:24 | 1:24 | 283 | 312 | 4:12 | 3:48 | 250 | 291 | 333 | 445 | 387 | 4:35 | 37:22 | 4:15 | 15:11 | 1:13 | 311 | 0:34 | 290 | 1:18 | 4:04 | 269 | 2:59 | 8:43 |
Elite (M)/ World Class (F) |
1144 | 26 | 17 | 152 | 76 | 140 | 26 | 23 | 700 | 1:24 | 1:18 | 291 | 321 | 4:06 | 3:42 | 256 | 299 | 342 | 457 | 398 | 4:31 | 36:47 | 4:08 | 14:47 | 1:11 | 320 | 0:33 | 297 | 1:16 | 3:58 | 277 | 2:54 | 8:29 |
Elite (M)/ World Class (F) |
1196 | 27 | 19 | 160 | 78 | 145 | 25 | 22 | 719 | 1:24 | 1:18 | 298 | 329 | 4:00 | 3:36 | 263 | 307 | 351 | 469 | 408 | 4:27 | 36:14 | 4:02 | 14:24 | 1:09 | 328 | 0:32 | 305 | 1:14 | 3:52 | 284 | 2:50 | 8:16 |
World Class (M) | 1248 | 28 | 20 | 168 | 80 | 150 | 25 | 22 | 737 | 1:24 | 1:18 | 306 | 338 | 3:54 | 3:30 | 270 | 315 | 360 | 482 | 418 | 4:23 | 35:43 | 3:56 | 14:03 | 1:07 | 337 | 0:32 | 313 | 1:12 | 3:46 | 291 | 2:46 | 8:04 |
World Class (M) | 1300 | 29 | 21 | 176 | 82 | 156 | 25 | 21 | 756 | 1:18 | 1:18 | 314 | 346 | 3:48 | 3:24 | 277 | 323 | 369 | 494 | 429 | 4:19 | 35:12 | 3:50 | 13:42 | 1:06 | 345 | 0:31 | 321 | 1:10 | 3:40 | 298 | 2:42 | 7:52 |
World Class (M) | 1352 | 31 | 22 | 184 | 84 | 161 | 24 | 21 | 774 | 1:18 | 1:18 | 321 | 354 | 3:42 | 3:18 | 284 | 331 | 378 | 506 | 439 | 4:15 | 34:43 | 3:44 | 13:23 | 1:04 | 353 | 0:30 | 329 | 1:09 | 3:35 | 306 | 2:38 | 7:41 |
World Class (M) | 1404 | 32 | 23 | 192 | 86 | 166 | 24 | 20 | 793 | 1:18 | 1:12 | 329 | 363 | 3:36 | 3:18 | 290 | 339 | 387 | 518 | 450 | 4:12 | 34:15 | 3:39 | 13:04 | 1:03 | 362 | 0:29 | 337 | 1:07 | 3:30 | 313 | 2:34 | 7:30 |
World Class (M) | 1508 | 33 | 24 | 200 | 88 | 171 | 24 | 20 | 811 | 1:18 | 1:12 | 337 | 371 | 3:30 | 3:12 | 297 | 346 | 396 | 530 | 460 | 4:08 | 33:47 | 3:34 | 12:46 | 1:01 | 370 | 0:29 | 344 | 1:06 | 3:25 | 320 | 2:31 | 7:20 |
World Class (M) | 1560 | 34 | 25 | 208 | 90 | 177 | 23 | 19 | 829 | 1:18 | 1:12 | 344 | 380 | 3:24 | 3:06 | 304 | 355 | 405 | 542 | 471 | 4:05 | 33:21 | 3:29 | 12:29 | 1:00 | 379 | 0:28 | 352 | 1:04 | 3:21 | 328 | 2:27 | 7:10 |