15 Minute Fitness Test: 15% Treadmill

15 Minute Fitness Test: 15% Treadmill

Test and Retest

One thing that many athletes don’t do is test and retest.

 

Without testing yourself in some specific areas of your health, fitness, and performance, you really have no idea where you are as an athlete.   These tests don’t have to be high tech. They can be simple, like the 15 minute test this post is about.  Almost as important is the retest.  A valid and reliable retest can show where you need to work more, less, harder, or more specifically.

 

As someone who has done hundreds, if not thousands hydrostatic weighings on athletes, I can say that the gold standard for measurements in different areas of fitness can be tedious but the ability to use simple concepts because of the correlations made between gold standard testing and basic means of measurement make the tedious nature worth it.

 

In summation.  We can test simply with accuracy because the science has told us it works.

What is this test?

This 15 minute test only needs your full effort and a treadmill that will go to 15% (which are most on the market). If for some reason yours won’t go that high just take it as high as it will go and make a note.  You warm up for 5 minutes and then for 15 minutes see how far you can go at 15% grade.  You can change the speed as much as you need to go as far as your fitness allows.

 

15 Minutes To See Where You Are

Best things about this test

  • It is quick. Only 20 minutes total commitment
  • It’s easy to replicate for retesting
  • Effort based, not performance based
  • You only deal with one number as a result (we have some other great tests that are more comprehensive in scope)
  • No weather to deal with
  • It’s a great challenge to try and improve month over month

Go and download the tracker and get testing!

 

 

AOF:175 Laura Messner on the key to happiness, OCR myths, and a fitness test you can try today.

This OCR athlete wants to star in the theatre.  Huh?

 

Yep, and like many endurance athletes she got hooked just by trying it out like the rest of us.

She shares her thoughts on

  • How we should relate with food
  • A great workout any of us can use to test and retest our fitness this offseason
  • What it means to create your own art
  • The keys to her happiness
  • Her biggest weakness as an athlete
  • What she can’t skip to do well in OCR
  • The meal she would make if the president (not the elected) came over

Follow Laura’s kickass Instagram feed.

 

 

Want to test and retest your fitness for the first half of 2017?

Download the chart and basics of the fitness test Laura mentioned on the show.

The chart is free and will help you see your improvement until race season!

 


Download the Tracker

It’s not always a great day racing.

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AOF:174 Is that gut feeling for real?

Thoughts on following that gut feeling in life, as an athlete, and as an entrepreneur. A big thanks to the contributors of the AOF network and what to expect in 2017 from Athlete On Fire.  Also, the last words I said at the inspiration for Athlete On Fire’s memorial service, my dad.

 

 

Big thanks to all of those contributors for the Athlete On Fire Network over the last 18 months.  Thanks for believing in the movement to get people moving.

Thanks:

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Athlete Profiles: 001 Courgette, head stands, cats, and mountain dreams.

Athlete (and we are all athletes) Profiles:

Check out more details about why we do this and even submit your profile HERE.



Name:

Alice

 

DOB:

12/24/88

 

Location:

London, UK

 

What is the best thing about your hometown?

London has the most amazing restaurants – all different cuisines for all different budgets. Plus it’s full of people that all really throw themselves into things, working long hours and running 10 miles through central London to work, everyone being busy and interesting in their own different ways.

 

Athletic history:

I sailed for Great Britain as a junior and did a lot of ballet. Then at 15 I started prioritising my school work and gave up on everything but studying and then eventually studying and drinking with my friends. I started running for the very first time age 23.

 

Current athletic passion:

Ultra running and triathlon – with my first ultramarathon in May next year!

 

Who or what in the world is inspiring you right now?

Pictures of beautiful trails on beautiful mountains just make me want to get out there and run.

 

What is your favorite single workout or physical challenge that people can try today?

I’ve just learnt how to do a headstand and I love it. It is really about core strength and focus on balance. If you can’t do one, give it a try.

 

Why do you consider yourself an athlete on fire?

Because I love it. In just the last few years I have picked up the exercise bug and I genuinely love it all – but especially running. It’s not about how far or fast you go, but whether or not you love it. And I keep telling everyone how brilliant running is and how they should give it a try.

 

What would you say to someone who hasn’t found their passion in sport or life yet?

To keep trying and not to waste time doing stuff they don’t enjoy. If you hate running, that’s fine (I think you’re wrong of course!) but keep trying new things, whether it be exercise-based or art-based or whatever. And if something gives you a bit of a buzz, even if its difficult, keep at it!

 

Where are you on your athletic journey? Flicker, Flame, or Fire?

Flame

 

What keeps you up at night?

My cat licking my face and purring when he decides he wants fed!

 

What’s your favorite healthy recipe that anyone can try today?

Roast veg (whatever you have – but I like sweet potato, butternut squash and carrots) with lentils, chopped up baby tomatoes and lots of parsley. Then topped with courgette dip which is made by shopping up courgettes into a pan, adding in extra virgin olive oil, salt and garlic, and cooking it for 30 mins or so, stirring every few minutes. Its delicious!

 

NOTE FOR ALICE:Thank you so much for sharing part of your story with the Athlete On Fire community. That recipe sounds amazing and the courgette sounds like something new for many athletes! You are definitely an inspiring Athlete On Fire!

 

Remember. I am, you are, everyone is an athlete on fire!

Listen to some inspiring athletes here!

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On the show: Legend Lost The late and great Royal Robbins passes away at age 82.  He was a pioneer in rock climbing as the sport we know it today.  Go watch Valley Uprising.  It’s an amazing and inspiring look at the roots of the sport.  Our host, Scott was born just 30 minutes away in […]

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AOF:183 The Good Leg Project with Max Conserva

A crazy and horrific accident at the age of 8 and the lightbulb moment 22 years later began a movement in an individual that will speak to everyone who knew there was an athlete deep down but didn’t know how to find it. Max Conserva is an athlete, speaker, and coach who has transformed the […]

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AOF:182 Athletic Movement Skills with Clive Brewer of the Toronto Blue Jays organization.

Our guest shares his story of how he made a career working with athletes and then we dive in to his new project, a book to help everyone become more efficient athletes. About our guest: Internationally acclaimed strength and conditioning specialist Clive Brewer is the assistant director of high performance for the Toronto Blue Jays […]

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Guys Night:001 3Tread: 3Row: 3Random

When my second kid was born three years ago, I ran out of time.

 

So, I reached out to a few buddies with similar situations and we started working out at 9pm on Tuesday nights. Almost four years later and we are still at it. The workouts are usually pretty tough.  A few of us get competitive and a few of us just get through it.

 

The sweat is always flowing, post beer always cold, and the company always great.

 

I’ll be posting these workouts for you to try.  This one was pretty short and intense to get back at it after 2 months of fairly sedentary living after the passing of my pops.

And for the love of all things good, if you are in Colorado, you gotta join us.  This guy did once last year.


The Workout:  3 SETS (9 minutes/set)

3 minutes on the treadmill at 15% incline and 3.5 mph

3 minutes rowing keeping under 2:10 pace/500m

Then this set in under 3 minutes:

  • 30 feet bear crawl
  • 30 feet crab walk
  • Our weight was 70 lb dumbbell squat press (35lb/hand) Elbows to knees.  10 reps
  • Machine pull downs>> Heaviest you can handle for 10 reps
  • 10 sit ups

 

Note: We did three sets in about 30 minutes.  Light night but felt pretty worked.  We all started at a different station which was decided by the time tested rock….paper…scissors.  1, 2, shoot for the record.

Athlete Profiles

We kind of have this idea.  It is that everyone is an athlete.  We use the podcast to showcase amazing athletes of all levels from all over the world doing amazing things and we want to continue the process here.  How many athletes can we showcase?  We hope 1000’s.

How to be featured?

First of all, being featured isn’t for athletes trying to brag, it is for the readers to gain perspective.  We are all different.  Share a little bit about yourself and it may inspire or give some ideas to others out there.  We are open sourcing what being an athlete look like.

All you have to do is:

  1. Fill out the form below
  2. Send a picture of you doing something you love (posts without pictures are boring) Sent to: athletesonfire (at) gmail (dot) com.

We will get it up in the order we receive.

Do you see anything we missed?  Any questions that would add to the reading experience?  Let us know!

 

AOF:173 The guy behind Obstacle Racing Media.

This is one of those shows where you realize, there are people out there with similar lifestyles.  A passion for his business, hustle, and raising a family between it all.  Yep, we get that here at Athlete On Fire.

 

  • Learn how Obstacle Racing Media got started
  • What Matt is putting a lot of time in from a media standpoint
  • The physical skills more obstacle racers need to focus on to be more successful out there.
  • Who inspires him
  • What a typical day looks like

More from Athlete On Fire

AOF:185 March Madness without my dad, unpredictable spring, and fallen innovators.

On the show: Legend Lost The late and great Royal Robbins passes away at age 82.  He was a pioneer in rock climbing as the sport we know it today.  Go watch Valley Uprising.  It’s an amazing and inspiring look at the roots of the sport.  Our host, Scott was born just 30 minutes away in […]

Read More

AOF:184 An ultra runner named Jeffrey and his bus named Earl.

Jeffrey James Binney is a comedian, actor, and now, ultra runner.  Why does he intend on living in a bus?  How was his complete failure more stressful than usual at the Leadville 100?  Did he ever finish an ultra?  Plus, some bonus content featuring parts of his comedy special from the experiences.   Thanks for […]

Read More

AOF:183 The Good Leg Project with Max Conserva

A crazy and horrific accident at the age of 8 and the lightbulb moment 22 years later began a movement in an individual that will speak to everyone who knew there was an athlete deep down but didn’t know how to find it. Max Conserva is an athlete, speaker, and coach who has transformed the […]

Read More

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Adventure.  Everyone wants more but has no idea where to get it.  We know it’s good for our heart and soul.  And sometimes our legs and lungs.  Yet, it seems, less and less of us are adventuring.   Adventure is a huge part of our make up.  We as a human race traveled across mountain […]

Read More

Doubling Down: An athlete/entrepreneurs roadmap to truly connecting with people these days.

In late August of 2013, I was driving across Kansas, weary physically and whatever is much worse than weary mentally.  It just hit me.

 

The event my wife Lauren and I started a year ago that had over 2000 people show up in Denver was about to ruin us.  That drive began after the last of 10 events in 10 weeks in 10 cities across the country.

 

Without spending money on marketing, we averaged about 1200 people.  Awesome right?  Well, when we finally dig out of the debt we incurred from this “success” sometime in 2017, at this rate, I’ll share just how awesome those numbers really were.

 

Family lent us money, friends, credit cards did too.  Ouch.  Why wasn’t Lauren in that truck with me?  Oh, she was pregnant with our second son, West.  But I don’t get stressed.  I just push that stuff wayyyyy back.  And I thought on that long drive.

 

  • Did I enjoy this?  NOPE
  • Was it fun?  NOPE (besides some of the adventure or traveling)
  • Was it profitable? Hell NOPE

 

Ok, no more cross country race series.  We are really good at marketing but doing the jobs of 20 people just wasn’t doing it for us.  Companies like Human Movement are really good event producers, we just seem to be  ignorant idea machines at times. But enough about events.

Tons of people, zero connection

 

Here is the biggest takeaway.  We had thousands of people do our event that summer and I knew none of them.  Connected with zero people. It was sad.

 

On that drive across Kansas I decided to start Athlete On Fire.  I would connect with people around the world. Inspire them. Hopefully teach them.  It was in my wheel house and expertise.

 

I also decided to meet new people in person.  Every other week I would find someone new to have coffee or a beer with.  Entrepreneurs, clients, athletes, all of them.  I wanted to connect.  It worked.  I felt better about my work and learned what others were passionate about.

 

I learned about myself and the fact that in such a lonely world, sometimes, we need to get back to the old way of doing things.

 

I mean, who is feeling a little lonely out there?  Maybe not all the time but in a such a “social” world, it does amaze me that feeling lonely is more prevalent than it used to be, or should be. Really, it’s just a theory.   Based on…

  • Gym goers that never look up to make eye contact and never take their headphones out.
  • Travelers that won’t say a simple “hello” or how are you when sitting an inch or two away.
  • Happy going adventurous social media “sharers” that end up hopelessly depressed or worse.

 

I recently laid out how important it is for me to “DOUBLE DOWN” on people.  I came up with most of it when I got back to Colorado that fall. It can happen in person or online.  I’m sharing this because I hope it will help you look at connecting with people differently.

 

NOTE:  Double Down is a gambling term (I don’t often) when you have the opportunity to put twice as much on the table to win twice as much. In this context, you are putting twice the effort into PEOPLE, not cash.

 

Doubling Down On People: An Outline

Online

A. Reach out and get personal– Don’t wait to be invited to send a message or tell someone what they mean to you, even if you don’t know them. It’s powerful.  Kalli, who has helped with this project for over a year did just that.  Many did when my dad passed a couple months ago.  I’ll never forget the gestures.

 

B.  Schedule calls and emails– Meet someone on Twitter you find interesting? Ask for their email, or a call.  I met Justin Kruse because he reached out with some questions about being a coach.  We were on the phone on a Friday night and have since started a project together (more on this later).

 

C.  Ask how to help– Social media and the online world is the “What can you do for me?” universe.  Ask someone how you can help them.  It’s an awesome feeling even if they don’t find ways you can help.

 

D. Follow Up– We have all dropped the ball on this one but it’s important if you want a real relationship.

 

E. Find ways to take it offline– My default is going for a run or hike.  You’ll figure it out.

In Person: Random Encounters with People

 

A. Be open and flexible, engage– I don’t want to talk for a 4 hour flight anymore than you do but you have to say hi when someone sits next to you, every time.  It’s decent people. 

 

Sometimes, it turns into something way cooler.  On a recent flight I gave my aisle seat on a Southwest Flight, the very last aisle or window seat to an older guy (71) I found out.  Dudes, I’m 6’2” 200. Anyway, I walked away with  his stories. His brother was an elite distance runner in the 60’s. He ran a marathon with a buddy on a bet on random roads with no fuel. He was a civil labor attorney and I have his number for any business consulting I need and I had two other contacts he thought would help me. WHAT? I couldn’t buy that type of connection online.  I was open and flexible.  I engaged.

 

B. Make it about them– Just listen.  I have gotten so much better at this because I interview people and make it about them as much as I can.  People love people who listen to them.  People want to be around people that listen to them.

 

C.  Collect experiences– Life is about experiences and I always look for new ones.  Good conversation is an experience and so is getting out of your comfort zone to engage strangers.  Christian Griffith regularly posts about this engagements with strangers.  It’s inspiring for us to see and valuable to experience.  Check out #liveforaliving

 

D. Be approachable–  On the trail, at the store, airport, church, gym,  and wherever.  Be approachable.  Head up.  Headphones out at least some of the time.  Eye contact.  All of it. Be willing to have people approach you and it is so much easier to find connection.  Most of these things are skills I am currently teaching my 5 and 3 year old.  You can do it.  It’s worth it.

And that’s it.  Simple concepts.  It’s in our DNA to connect with other humans and I promise, it will feel good when you do.

 

Let me know if I missed any way to connect. What has been working for you lately?


Scott Jones founded Athlete On Fire so he could connect with more people, more often.  Sharing that part of the project has seemed important lately!  Feel free to connect with him anytime!

AOF:172 “The Mountains Are Calling and I Must Go.”

On The Show

  • Our guest is a world renowned author and alpinist with a different take on a similar story of adventure on the tops of the biggest mountains in the world.
  • We talk about what it takes to up and leave and live in a foreign country.
  • Why training plans don’t always work and what is next for her and her adventure.
  • She gives a great physical challenge and is a thoughtful and passionate athlete.  We think she bridged the gap pretty well.

 

 

Connect With Cathy

cathy-odowd-camped-on-nanga-parbat-in-pakistan

Camping in Nanga Parbat in Pakistan

cathy-odowd-climbing-on-stetind-in-norway

Climbing in Norway

book-cover-just-for-the-love-of-it-by-cathy-odowd

“Just For The Love Of It”

 

cathy-out-with-her-skis-in-her-local-mountains

Skiiing

 

 

More From Athlete On Fire

AOF:185 March Madness without my dad, unpredictable spring, and fallen innovators.

On the show: Legend Lost The late and great Royal Robbins passes away at age 82.  He was a pioneer in rock climbing as the sport we know it today.  Go watch Valley Uprising.  It’s an amazing and inspiring look at the roots of the sport.  Our host, Scott was born just 30 minutes away in […]

Read More

AOF:184 An ultra runner named Jeffrey and his bus named Earl.

Jeffrey James Binney is a comedian, actor, and now, ultra runner.  Why does he intend on living in a bus?  How was his complete failure more stressful than usual at the Leadville 100?  Did he ever finish an ultra?  Plus, some bonus content featuring parts of his comedy special from the experiences.   Thanks for […]

Read More

AOF:183 The Good Leg Project with Max Conserva

A crazy and horrific accident at the age of 8 and the lightbulb moment 22 years later began a movement in an individual that will speak to everyone who knew there was an athlete deep down but didn’t know how to find it. Max Conserva is an athlete, speaker, and coach who has transformed the […]

Read More

Adventure doesn't have to be big

Adventure.  Everyone wants more but has no idea where to get it.  We know it’s good for our heart and soul.  And sometimes our legs and lungs.  Yet, it seems, less and less of us are adventuring.   Adventure is a huge part of our make up.  We as a human race traveled across mountain […]

Read More