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 (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 |
Level 1: Health & Fitness |
0 |
4 |
0 |
0 |
30 |
16 |
45 |
57 |
282 |
2:24 |
2:18 |
115 |
126 |
10:18 |
9:18 |
101 |
118 |
135 |
181 |
156 |
7:44 |
63:28 |
10:25 |
37:38 |
3:03 |
124 |
1:26 |
114 |
3:17 |
10:17 |
106 |
7:35 |
22:08 |
Level 1: Health & Fitness |
0 |
4 |
0 |
0 |
32 |
22 |
43 |
53 |
300 |
2:18 |
2:12 |
122 |
135 |
9:42 |
8:48 |
108 |
126 |
144 |
194 |
166 |
7:27 |
61:08 |
9:46 |
35:16 |
2:52 |
132 |
1:21 |
122 |
3:04 |
9:39 |
113 |
7:07 |
20:45 |
Level 1: Health & Fitness |
0 |
4 |
0 |
0 |
34 |
28 |
42 |
50 |
319 |
2:12 |
2:06 |
130 |
144 |
9:06 |
8:12 |
115 |
134 |
153 |
206 |
177 |
7:11 |
59:02 |
9:12 |
33:12 |
2:41 |
140 |
1:16 |
130 |
2:54 |
9:05 |
120 |
6:42 |
19:31 |
Level 1: Health & Fitness |
0 |
4 |
0 |
0 |
36 |
34 |
40 |
47 |
338 |
2:12 |
2:06 |
138 |
152 |
8:36 |
7:48 |
122 |
142 |
162 |
218 |
187 |
6:57 |
57:06 |
8:41 |
31:21 |
2:32 |
148 |
1:12 |
137 |
2:44 |
8:34 |
127 |
6:19 |
18:26 |
Level 1: Health & Fitness |
0 |
4 |
0 |
0 |
38 |
40 |
39 |
45 |
357 |
2:06 |
2:00 |
146 |
160 |
8:06 |
7:24 |
128 |
150 |
171 |
230 |
198 |
6:44 |
55:20 |
8:13 |
29:42 |
2:24 |
156 |
1:08 |
145 |
2:35 |
8:07 |
134 |
5:59 |
17:28 |
Level 1: Health & Fitness |
52 |
5 |
0 |
8 |
40 |
46 |
38 |
43 |
376 |
2:00 |
1:54 |
153 |
169 |
7:42 |
7:00 |
135 |
158 |
180 |
242 |
208 |
6:33 |
53:43 |
7:49 |
28:13 |
2:17 |
165 |
1:05 |
152 |
2:27 |
7:43 |
141 |
5:41 |
16:36 |
Level 1: Health & Fitness |
104 |
7 |
0 |
16 |
42 |
52 |
37 |
41 |
394 |
2:00 |
1:54 |
161 |
177 |
7:24 |
6:42 |
142 |
166 |
189 |
254 |
219 |
6:22 |
52:13 |
7:26 |
26:52 |
2:11 |
173 |
1:02 |
160 |
2:20 |
7:21 |
148 |
5:25 |
15:48 |
Level 1: Health & Fitness |
156 |
8 |
0 |
24 |
44 |
58 |
36 |
39 |
413 |
1:54 |
1:48 |
168 |
186 |
7:00 |
6:24 |
148 |
173 |
198 |
266 |
229 |
6:11 |
50:50 |
7:06 |
25:39 |
2:05 |
181 |
0:59 |
168 |
2:14 |
7:01 |
155 |
5:10 |
15:05 |
Level 1: Health & Fitness |
260 |
9 |
0 |
32 |
46 |
64 |
35 |
37 |
432 |
1:54 |
1:48 |
176 |
194 |
6:42 |
6:06 |
155 |
181 |
207 |
278 |
239 |
6:02 |
49:32 |
6:48 |
24:32 |
1:59 |
189 |
0:56 |
175 |
2:08 |
6:42 |
162 |
4:57 |
14:26 |
Level 1: Health & Fitness |
312 |
10 |
1 |
40 |
48 |
70 |
34 |
36 |
451 |
1:48 |
1:42 |
184 |
202 |
6:24 |
5:48 |
162 |
189 |
216 |
290 |
250 |
5:53 |
48:20 |
6:31 |
23:31 |
1:54 |
198 |
0:54 |
183 |
2:03 |
6:26 |
169 |
4:44 |
13:50 |
Level 2: Recreational |
364 |
11 |
3 |
48 |
50 |
76 |
33 |
34 |
470 |
1:48 |
1:42 |
191 |
211 |
6:12 |
5:36 |
169 |
197 |
225 |
302 |
260 |
5:45 |
47:12 |
6:15 |
22:34 |
1:50 |
206 |
0:52 |
190 |
1:58 |
6:10 |
176 |
4:33 |
13:16 |
Level 2: Recreational |
416 |
12 |
4 |
56 |
52 |
83 |
32 |
33 |
488 |
1:48 |
1:42 |
199 |
219 |
5:54 |
5:24 |
176 |
205 |
234 |
314 |
271 |
5:37 |
46:08 |
6:01 |
21:42 |
1:45 |
214 |
0:50 |
198 |
1:53 |
5:56 |
183 |
4:23 |
12:46 |
Level 2: Recreational |
468 |
13 |
5 |
64 |
54 |
89 |
31 |
32 |
507 |
1:42 |
1:36 |
207 |
228 |
5:42 |
5:12 |
182 |
213 |
243 |
327 |
281 |
5:30 |
45:08 |
5:47 |
20:54 |
1:41 |
222 |
0:48 |
206 |
1:49 |
5:43 |
190 |
4:13 |
12:17 |
Level 2: Recreational |
520 |
15 |
6 |
72 |
56 |
95 |
31 |
30 |
526 |
1:42 |
1:36 |
214 |
236 |
5:30 |
5:00 |
189 |
220 |
252 |
339 |
291 |
5:23 |
44:12 |
5:35 |
20:09 |
1:38 |
231 |
0:46 |
213 |
1:45 |
5:30 |
197 |
4:04 |
11:51 |
Level 3: Developmental |
572 |
16 |
7 |
80 |
58 |
101 |
30 |
29 |
545 |
1:36 |
1:36 |
222 |
245 |
5:18 |
4:48 |
196 |
229 |
261 |
351 |
302 |
5:16 |
43:18 |
5:23 |
19:28 |
1:34 |
239 |
0:44 |
221 |
1:42 |
5:19 |
204 |
3:55 |
11:27 |
Level 3: Developmental |
676 |
17 |
8 |
88 |
60 |
107 |
29 |
28 |
563 |
1:36 |
1:30 |
230 |
253 |
5:06 |
4:42 |
202 |
236 |
270 |
363 |
312 |
5:10 |
42:28 |
5:13 |
18:49 |
1:31 |
247 |
0:43 |
229 |
1:38 |
5:08 |
211 |
3:47 |
11:04 |
Level 3: Developmental |
728 |
18 |
9 |
96 |
62 |
113 |
29 |
28 |
582 |
1:36 |
1:30 |
237 |
262 |
5:00 |
4:30 |
209 |
244 |
279 |
375 |
323 |
5:04 |
41:40 |
5:02 |
18:12 |
1:28 |
255 |
0:42 |
236 |
1:35 |
4:58 |
218 |
3:40 |
10:42 |
Level 3: Developmental |
780 |
19 |
11 |
104 |
64 |
119 |
28 |
27 |
601 |
1:36 |
1:30 |
245 |
270 |
4:48 |
4:24 |
216 |
252 |
288 |
387 |
333 |
4:59 |
40:54 |
4:53 |
17:38 |
1:26 |
264 |
0:40 |
244 |
1:32 |
4:49 |
226 |
3:33 |
10:22 |
Level 4: Competitive (KQ?) |
832 |
20 |
12 |
112 |
66 |
125 |
28 |
26 |
620 |
1:30 |
1:24 |
252 |
278 |
4:42 |
4:12 |
223 |
260 |
297 |
399 |
343 |
4:54 |
40:11 |
4:44 |
17:06 |
1:23 |
272 |
0:39 |
251 |
1:29 |
4:40 |
233 |
3:27 |
10:03 |
Level 4: Competitive (KQ?) |
884 |
21 |
13 |
120 |
68 |
131 |
27 |
25 |
639 |
1:30 |
1:24 |
260 |
287 |
4:30 |
4:06 |
230 |
268 |
306 |
411 |
354 |
4:49 |
39:29 |
4:36 |
16:36 |
1:20 |
280 |
0:38 |
259 |
1:27 |
4:32 |
240 |
3:21 |
9:45 |
Level 4: Competitive (KQ?) |
936 |
23 |
14 |
128 |
70 |
137 |
27 |
24 |
657 |
1:30 |
1:24 |
268 |
295 |
4:24 |
4:00 |
236 |
275 |
315 |
423 |
364 |
4:44 |
38:50 |
4:28 |
16:08 |
1:18 |
288 |
0:37 |
267 |
1:24 |
4:24 |
247 |
3:15 |
9:29 |
Level 5: Top Amateur (KQ) |
988 |
24 |
15 |
136 |
72 |
143 |
26 |
24 |
676 |
1:30 |
1:24 |
275 |
304 |
4:18 |
3:54 |
243 |
284 |
324 |
435 |
375 |
4:39 |
38:12 |
4:20 |
15:41 |
1:16 |
296 |
0:36 |
274 |
1:22 |
4:17 |
254 |
3:09 |
9:13 |
Level 5: Top Amateur (KQ) |
1092 |
25 |
16 |
144 |
74 |
149 |
26 |
23 |
695 |
1:24 |
1:24 |
283 |
312 |
4:12 |
3:48 |
250 |
291 |
333 |
447 |
385 |
4:35 |
37:36 |
4:13 |
15:15 |
1:14 |
305 |
0:35 |
282 |
1:19 |
4:10 |
261 |
3:04 |
8:58 |
Level 5: Top Amateur (KQ) |
1144 |
26 |
17 |
152 |
76 |
155 |
25 |
22 |
714 |
1:24 |
1:18 |
291 |
321 |
4:06 |
3:42 |
256 |
299 |
342 |
460 |
395 |
4:31 |
37:01 |
4:07 |
14:51 |
1:12 |
313 |
0:34 |
289 |
1:17 |
4:03 |
268 |
2:59 |
8:44 |
Level 5: Top Amateur (KQ) |
1196 |
27 |
19 |
160 |
78 |
162 |
25 |
22 |
732 |
1:24 |
1:18 |
299 |
329 |
4:00 |
3:36 |
263 |
307 |
351 |
472 |
406 |
4:27 |
36:28 |
4:00 |
14:28 |
1:10 |
321 |
0:33 |
297 |
1:15 |
3:57 |
275 |
2:55 |
8:30 |
Level 6: Elite |
1248 |
28 |
20 |
168 |
80 |
167 |
25 |
21 |
751 |
1:24 |
1:18 |
306 |
338 |
3:54 |
3:30 |
270 |
315 |
360 |
484 |
416 |
4:23 |
35:56 |
3:54 |
14:07 |
1:08 |
329 |
0:32 |
305 |
1:13 |
3:51 |
282 |
2:50 |
8:18 |
Level 6: Elite |
1300 |
29 |
21 |
176 |
82 |
174 |
24 |
21 |
770 |
1:18 |
1:18 |
314 |
346 |
3:48 |
3:24 |
277 |
323 |
369 |
496 |
427 |
4:19 |
35:25 |
3:49 |
13:46 |
1:07 |
338 |
0:31 |
312 |
1:12 |
3:46 |
289 |
2:46 |
8:05 |
Level 6: Elite |
1352 |
31 |
22 |
184 |
84 |
180 |
24 |
20 |
789 |
1:18 |
1:18 |
321 |
354 |
3:42 |
3:18 |
284 |
331 |
378 |
508 |
437 |
4:15 |
34:56 |
3:43 |
13:26 |
1:05 |
346 |
0:31 |
320 |
1:10 |
3:40 |
296 |
2:42 |
7:54 |
Level 6: Elite |
1404 |
32 |
23 |
192 |
86 |
185 |
24 |
20 |
808 |
1:18 |
1:12 |
329 |
363 |
3:36 |
3:18 |
290 |
338 |
387 |
520 |
447 |
4:12 |
34:28 |
3:38 |
13:08 |
1:04 |
354 |
0:30 |
328 |
1:08 |
3:35 |
303 |
2:39 |
7:43 |
Level 6: Elite |
1508 |
33 |
24 |
200 |
88 |
192 |
23 |
19 |
826 |
1:18 |
1:12 |
337 |
371 |
3:30 |
3:12 |
297 |
346 |
396 |
532 |
458 |
4:08 |
34:00 |
3:33 |
12:50 |
1:02 |
362 |
0:29 |
335 |
1:07 |
3:30 |
310 |
2:35 |
7:32 |
Level 6: Elite |
1560 |
34 |
25 |
208 |
90 |
198 |
23 |
19 |
845 |
1:18 |
1:12 |
344 |
380 |
3:24 |
3:06 |
304 |
354 |
405 |
544 |
468 |
4:05 |
33:34 |
3:28 |
12:32 |
1:01 |
371 |
0:28 |
343 |
1:05 |
3:25 |
317 |
2:31 |
7:22 |