All that is required in order to complete the test is a portable mp3 player or iPod and a couple of cones or anything suitable to use as permanent distance markers. These markers should be placed 20m apart on a decent surface. Please ensure that the footwear used suits the current conditions.

The test is made up of 23 levels where each level lasts approximately one minute. Each level comprises of a series of 20m shuttles where the starting speed is 8.5km/hr and increases by 0.5km/hr at each level. The test will tell you when you progress onto the next shuttle or level and will count you down to each turning point.

The aim is to run from one marker to the other in time with the beeps on the test. The correct method is to stop at each marker making sure that your leading foot reaches or passes beyond the marked distance. Try to keep running for as long as possible until it is no longer possible to keep up with the speed set by the test, at which point stop and record the last completed level and shuttle number. If you fail to reach the marker before the next shuttle beep you are technically allowed three more shuttle runs to attempt to get back in time with the test. Obviously if you still do not make it, then your score is calculated from the 1st of these three attempts.

At the end of the test it is advisable to conduct a warm down program, including stretching exercises in order to prevent injury.

The result of the Fitness Test will give you an indication of your fitness level, and any improvement or decline since the previous attempt, and an approximate value for your oxygen intake. You can enter your test results into the downloadable spreadsheet for this score. This calculator will provide you with an estimate of your VO2 max.

Some typical scores are listed below so don’t expect to complete the test at your first attempt. Only supremely fit professional athletes and sportsmen such as Lance Armstrong and David Beckham can complete all the levels so try your best and as long as you get above level 9 you are not too unfit.

Notes
A degree of caution is required in administering the test, in that you have to push yourself relatively hard to the point where you can no longer maintain the pace dictated by the beeps. If you are suffering from any injury or illness, or if you have any reason to think you may not be in a good general state of health, you should consult a doctor before doing this test.

Listen to a demo of the Fitness Test by clicking here:

Download Performance Calculation Sheet by clicking here:

Notes
A degree of caution is required in using the workout track, in that you may have to push yourself relatively hard to reach the end of the two minute period. If you are struggling when you first use the track then have a longer rest period. If you are suffering from any injury or illness, or if you have any reason to think you may not be in a good general state of health, you should consult a doctor before using this workout track.

Listen to a demo of the Boxing Training Workout by clicking here:

Aggressive Health written by Mike Nash is a life-changing read and will help you to achieve a remarkable transformation in your health and vitality. This book has received excellent reviews and will give you beneficial advice from diet, exercise, mentality and analysis.

Mike uses the Jayebe Fitness Bar in his fitness demonstrations and recommends our product as a useful training tool. This book is not a motivational speech but more of a step by step approach to your body and the changes that you can make in order to improve your life in that body.