Fitness Assessments: Conducted every few months on a given Sat.

These assessments are carried out to give you an idea of your progression due to attending our classes along with adding a competitive element for those members that want it. Below we take you through:

Fitness assessment procedure
Colour Grading System
Top Ten Members scores
Latest Fitness scores
Fitness Assessment Calculations and scoring

Outdoor Fitness Dayout at Climbing Center

Latest Fitness Assessment Scores

To view all our members scores we have constructed an excel spreadsheet for you to view / download.
View / Download the assessment score spreadsheet

1. Any three scores in the one colour indicates the desired training fitness level for you. For example: any three in the red would indicate that you should be working as an intermediate member.
2. Remember, It’s about your own personal progression on the individual assessments done and it’s the overall total score that counts and then improving on that.
3. On occasion it is possible for a lower colour to have more points than a higher colour due to excelling in a particular exercise.

Top 10 Assessment Scores

Every exercise you do in every session counts!! Our scoring system allows you to monitor progress and for those of members that want it, provides a competitive edge to your training.

Below are our top 10 men and women scores to date.

Position	Name - Mens	Score	Color Grade	Name - Women	Score	Color Grade
1	Morris Attard	520		Leah P-Ford	440
2	Liam Corbett	514		Kath Vaughn	439
3	Matt Lloyd	504		Cheryl Hudgell	427
4	Simon Colcombe	484		Laura Edwards	422
5	Ian Palmer	479		Jackie Barnhouse	394
6	David Cooper	475		Hannah McBromm	391
7	Tony Brown	454		Sian Evans	376
8	Jay Hoffman	428		Lisa Blackmore	363
9	Aaron Thomas	424		Alison Jardine	358
10	Richard Wilson	422		Jerri Davies	341

Fitness assessment procedure

Outdoor Fitness Assessments are a series of exercises based against the clock. The assessment covers all aspects of fitness including CV, upper and lower body strength, abdominal strength and anaerobic fitness. They will be conducted every few months on a given Saturday and you will be notified well in advance of the chosen day and date. Your results can then be used as a guideline as to what group you should be working with.

There are 5 disciplines.

1500m Run:
The route starts from the Red gravel path leading down to the weir, bearing right at the first path heading right, follow the river down to the next right turn. You will now be running along the back of the cricket ground for about 200 Meters, right again with the finish line insight about 300 Meters away. (Marked by two bright yellow markers on wooden stakes).

Press Ups: 2mins
Sit Ups: 2mins
Burpees: 2mins
Sprints: 15 x 20m Shuttles

All the exercises are to be done to correct form at all times. Press ups with the chest touching an extended thumb. Full sit ups all the way up and down with hands on the temples, elbows touching the floor at the bottom. Burpees bending the legs on the way down and up and standing up with a jump so the feet leave the floor.

Please note that there is no limit to your score, the quicker you are the more points you get the more repetitions done on each exercises the more points you get. Every thing you do COUNTS !!

Colour Grading System

Any three scores in the one colour indicates the desired training fitness level for you. Ie; any three in the red would indicate that you should be working as an intermediate member.

Exercise	Run 1500m	Pressup	Situp	Burpee	Sprints
Points - Elite	180 - 156 pts	91 above	91 above	61 above	120 - 100 pts
Time(m/s)	430/31 - 518/19	91 above	91 above	61 above	60 - 70 sec
Points - Advanced	155 - 126 pts	61 - 90	71 - 90	46 - 60	98 - 80 pts
Time(m/s)	520/21 - 618/19	61 - 90	71 - 90	46 - 60	71 - 80 sec
Points - Medium	125 - 76 pts	31 - 60	51 - 70	31 - 45	78 - 60 pts
Time(m/s)	620/21 - 758/59	31 - 60	51 - 70	31 - 45	81 - 90 sec
Points - Basic	75 - 1 pts	1 - 30	1 - 50	1 - 30	58 - 0 pts
Time(m/s)	800/01 - 1028/29	1 - 30	1 - 50	1 - 30	91 - 120 sec

Fitness Assessment Calculations and scoring

1500 Run	Points	1500 Run	Points	1500 Run	Points	Press ups	Situps	Burpee	Sprints	Points
4.30/31	180	6.30/31	120	8.30/31	60	1	1	1	60	120
4.32/33	179	6.32/33	119	8.32/33	59	*	*	*	61	118
4.34/35	178	6.34/35	118	8.34/35	58	*	*	*	62	116
4.36/37	177	6.36/37	117	8.36/37	57	*	*	*	63	114
4.38/39	176	6.38/39	116	8.38/39	56	*	*	*	64	112
4.40/41	175	6.40/41	115	8.40/41	55	*	*	*	65	110
4.42/43	174	6.42/43	114	8.42/43	54	*	*	*	66	108
4.44/45	173	6.44/45	113	8.44/45	53	*	*	*	67	106
4.46/47	172	6.46/47	112	8.46/47	52	*	*	*	68	104
4.48/49	171	6.48/49	111	8.48/49	51	*	*	*	69	102
4.50/51	170	6.50/51	110	8.50/51	50	*	*	*	70	100
4.52/53	169	6.52/53	109	8.52/53	49	*	*	*	71	98
4.54/55	168	6.54/55	108	8.54/55	48	*	*	*	72	96
4.56/57	167	6.56/57	107	8.56/57	47	30	50	30	73	94
4.58/59	166	6.58/59	106	8.58/59	46	31	51	31	74	92
5.00/01	165	7.00/01	105	9.00/01	45	*	*	*	75	90
5.02/03	164	7.02/03	104	9.02/03	44	*	*	*	76	88
5.04/05	163	7.04/05	103	9.04/05	43	*	*	*	77	86
5.06/07	162	7.06/07	102	9.06/07	42	*	*	*	78	84
5.08/09	161	7.08/09	101	9.08/09	41	*	*	*	79	82
5.10/11	160	7.10/11	100	9.10/11	40	*	*	*	80	80
5.12/13	159	7.12/13	99	9.12/13	39	*	*	*	81	78
5.14/15	158	7.14/15	98	9.14/15	38	*	*	*	82	76
5.16/17	157	7.16/17	97	9.16/17	37	*	*	*	83	74
5.18/19	156	7.18/19	96	9.18/19	36	*	*	*	84	72
5.20/21	155	7.20/21	95	9.20/21	35	*	*	*	85	70
5.22/23	154	7.22/23	94	9.22/23	34	*	*	*	86	68
5.24/25	153	7.24/25	93	9.24/25	33	*	*	*	87	66
5.26/27	152	7.26/27	92	9.26/27	32	60	70	45	88	64
5.28/29	151	7.28/29	91	9.28/29	31	61	71	46	89	62
5.30/31	150	7.30/31	90	9.30/31	30	*	*	*	90	60
5.32/33	149	7.32/33	89	9.32/33	29	*	*	*	91	58
5.34/35	148	7.34/35	88	9.34/35	27	*	*	*	92	56
5.36/37	147	7.36/37	87	9.36/37	27	*	*	*	93	54
5.38/39	146	7.38/39	86	9.38/39	26	*	*	*	94	52
5.40/41	145	7.40/41	85	9.40/41	25	*	*	*	95	50
5.42/43	144	7.42/43	84	9.42/43	24	*	*	*	96	48
5.44/45	143	7.44/45	83	9.44/45	23	*	*	*	97	46
5.46/47	142	7.46/47	82	9.46/47	22	*	*	*	98	44
5.48/49	141	7.48/49	81	9.48/49	21	*	*	*	99	42
5.50/51	140	7.50/51	80	9.50/51	20	*	*	*	100	40
5.52/53	139	7.52/53	79	9.52/53	19	*	*	*	101	38
5.54/55	138	7.54/55	78	9.54/55	18	*	*	*	102	36
5.56/57	137	7.56/57	77	9.56/57	17	90	90	60	103	34
5.58/59	136	7.58/59	76	9.58/59	16	91	91	61	104	32
6.00/01	135	8.00/01	75	10.00/01	15	*	*	*	105	30
6.02/03	134	8.02/03	74	10.02/03	14	*	*	*	106	28
6.04/05	133	8.04/05	73	10.04/05	13	*	*	*	107	26
6.06/07	132	8.06/07	72	10.06/07	12	*	*	*	108	24
6.08/09	131	8.08/09	71	10.08/09	11	*	*	*	109	22
6.10/11	130	8.10/11	70	10.10/11	10	*	*	*	110	20
6.12/13	129	8.12/13	69	10.12/13	9	*	*	*	111	18
6.14/15	128	8.14/15	68	10.14/15	8	*	*	*	112	16
6.16/17	127	8.16/17	67	10.16/17	7	*	*	*	113	14
6.18/19	126	8.18/19	66	10.18/19	6	*	*	*	114	12
6.20/21	125	8.20/21	65	10.20/21	5	*	*	*	115	10
6.22/23	124	8.22/23	64	10.22/23	4	*	*	*	116	8
6.24/25	123	8.24/25	63	10.24/25	3	*	*	*	117	6
6.26/27	122	8.26/27	62	10.26/27	2	*	*	*	118	4
6.28/29	121	8.28/29	61	10.28/29	1	?	?	?	119	2
*	*	*	*	*	*	Just keep adding one point			120	0

"Everyone who got where he is has had to begin where he was"