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Off-season program

How to do your fitness test.

Your fitness test is session 1, on Tuesday 27 October 2026. Choose one of these four, do it once the program starts, then send your result by Thursday 29 October 2026 with the link in your “You're registered” email.

We recommend the time trial: it's the easiest to run on your own.

Before you start

  • If you answered “yes” to a screening question, see your GP (or, for an injury, a physio or GP) first.
  • Pick a flat, safe place, and warm up as the steps say.
  • Stop straight away and get medical help if you feel chest pain, faintness or dizziness, unusual shortness of breath, or pain from an injury.
  • Do the test the same way each time you repeat it, so the results can be compared.

Time trial (1.6–2 km) Recommended

Time trial (distance)Test protocol · fixed distancestrack or measured courseSTARTFINISH: back at the start lineSchematic · standard protocol distances

Set up and run

  1. Warm up for 10 min, including a few strides.
  2. Use a track or a measured loop with a start/finish line.
  3. Run the set distance as fast as possible, pacing evenly.
  4. Count your laps, and stop your watch as you cross the finish.
  5. Record the time.

You'll need

  • Measured course or track
  • Start/finish cones
  • Stopwatch (or your watch)

What you'll send

For this program, run any distance from 1600 to 2000 m. You'll send the distance and your time.

Yo-Yo Intermittent Recovery Test Level 1

Yo-Yo IR1Test protocol · fixed distancesstart20 mrecovery5 maudioSchematic · standard protocol distances

Set up and run

  1. Warm up for 10 min, including a few shuttles.
  2. Mark the start line, a turn line 20 m away, and a recovery cone 5 m behind the start.
  3. Each bout: 20 m out and back in time with the beeps, then a walk recovery to the cone and back in 10 s.
  4. Each rep must start from a stationary position.
  5. Starts at 10 km/h and speeds up level by level.
  6. The first missed line is a warning; stop at the second.
  7. Record the last level and shuttle completed.

You'll need

  • Cones: recovery 5 m behind the start, start line, turn line at 20 m
  • Audio / beep track
  • Measuring tape

What you'll send

You'll send the last level and shuttle you completed, for example level 17, shuttle 2. You'll need a Yo-Yo IR1 audio track: its beeps set the pace.

1.2 km Shuttle Run (Bronco)

Bronco (1200SRT)Test protocol · fixed distancesstart20 m40 m60 mSchematic · standard protocol distances

Set up and run

  1. Warm up for 10 min: easy running, drills and 2–3 strides.
  2. Set cones at 0, 20, 40 and 60 m on a flat line.
  3. One set: run to 20 m and back, then 40 m and back, then 60 m and back (240 m).
  4. Run 5 sets without stopping: 1200 m in total.
  5. Touch each line with a foot before turning.
  6. Record your total time.

You'll need

  • 4 cones (0/20/40/60 m)
  • Measuring tape
  • Stopwatch (or your watch)

What you'll send

You'll send your total time, and your body mass on the day: the result is worked out with it.

30-15 Intermittent Fitness Test

30-15 IFTTest protocol · fixed distancesstart40 m20 m3 m zoneaudioSchematic · standard protocol distances

Set up and run

  1. Warm up for 10 min, including 2–3 runs at an easy test pace.
  2. Mark lines at 0, 20 and 40 m, each with a 3 m tolerance zone.
  3. Run 30 s of shuttles to the beeps, then walk forward to the next line in the 15 s recovery; start the next stage from there.
  4. Stage 1 is 8 km/h; each stage adds 0.5 km/h.
  5. Reach a 3 m zone on each beep. Stop after three misses in a row.
  6. Record the speed of the last stage completed (VIFT).

You'll need

  • Cones (0/20/40 m + 3 m zones)
  • Audio / beep track
  • Measuring tape

What you'll send

You'll send the speed of the last stage you completed, in km/h. You'll need a 30-15 IFT audio track: its beeps set the pace.

Send my result →

Questions? Email [email protected] and Nathan or Dayne will get back to you.