| 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 |