Welcome to the Trekking Fitness Test.
This is designed to assess your current level of trekking specific fitness and to re-test and measure your improvement throughout your trekking preparation.
The test assesses the elements that are most important to having an enjoyable and successful trek and gives both quantitative and qualitative indications of muscular endurance, work capacity, cardiovascular fitness, balance, stability and core strength.
Enter your results at the bottom of this page and get the lowdown on how your fitness stacks up.
Assessing: Cardiovascular Fitness, Resting Heart Rate, endurance and work capacity.
Resting heart rate can be measured quite accurately with a myriad of devices and fitness apps, but if these aren’t available to you, you can do it with your fingers and a stopwatch.
Put your middle and index finger on either your radial artery on your wrist or your carotid artery in your neck. Once you find your pulse, count how many beats occur in 20 seconds, and multiply this number by 3. This is your resting heart rate!
We’ll measure your active heart rate again after part 2 of this test! Make sure you record your resting heart rate below.
This test involves assessing how many Step-ups you can complete in 15 minutes.
Specifics: You will need a step counter/watch and a 45 – 50cm (20inch) box or step, backpack with 10kg weight.
Step up on a box and step down. Repeat for 15 minutes. Record the number of completed steps in the form below.
Re-test your heart rate immediately after completing the test.
Time to test your heart rate again! This time it’s an active HR reading, within one minute of completing the step test.
If you are using a HR monitor, input the highest bpm figure you get within 1 minute of completing the test.
If you are taking your pulse, simply input the number you recorded ie, 33 beats in 20 seconds x 3 = 99 bpm
Assessing: Core strength, stability and balance
The objective of this test is to monitor the development and improvements of your core strength and endurance over time.
To prepare for the assessment you will need: A Flat surface, mat or comfortable floor, watch, app, or clock with second counter
Conducting the 3 minute core stability test
Start in the elbow plank exercise position. This is parallel to the ground with your torso straight and rigid, resting your weight on your toes and forearms. You should not be sagging or bending.
If at any time during the test you stumble and have to place a hand or foot on the ground unnecessarily, that indicates the end of the test – stop immediately and record the time.
0-1:00 – Plank position with your elbows on the ground. Holding for 60 seconds.
1:00 – 1:15 – Lift your right arm off the ground and hold it straight. Holding for 15 seconds.
1:15 – 1:30 – Return your right arm to the ground and lift your left arm off the ground. Holding for 15 seconds.
1:30- 1:45 – Return your left arm to the ground and lift the right leg off the ground. Holding for 15 seconds.
1:45 to 2:00 – Return your right leg to the ground and lift the left leg off the ground. Holding for 15 seconds.
2:00- 2:15 – Lift both your left leg and right arm off the ground. Holding for 15 seconds.
2:15- 2:30 – Swap sides to lift your right leg and left arm off the ground. Holding for 15 seconds.
2:30- 3:00 – Return to the plank exercise position (elbows on the ground). Holding for 30 seconds.
Too busy right now? We can send you the link for later.