Test Week

Test Week

Test Week takes place three times a year to help our members improve their fitness, track their progress and feel motivated by the results.

We run the same two workouts throughout each Test Week, testing members' strength, power and cardiovascular fitness.

Next Test Week: week commencing 27 November 2023.

Workout A

Bronco Test

5mins Max Press Ups

5mins Max Squats

Max Plank Hold

Bronco Test Times

Advanced+ Target: sub 05:00

Advanced Target: sub 05:15

Intermediate Target: sub 06:00

Beginner Target: sub 07:15

Abi 06:44 (July 23)

Alanna 05:25 (Nov 21) 05:18 (Sep 22)

Alex N 05:57 (Sep 22)

Alex R 05:46 (July 23)

Ali 04:59 (Nov 21)

Bruce 05:45 (Nov 21) 05:07 (July 23)

Charlie W 05:46 (July 23)

Christie 05:50 (Sep 22)

Christine 06:54 (Sep 22)

Claire 06:33 (Nov 21) 06:15 (Sep 22) 06:05 (July 23)

Dino 06:50 (July 23)

Dmitry 05:20 (Nov 21) 4:58 (Sep 22)

Emily Pr 06:02 (July 23)

Fran 06:05 (Nov 21)

Iain 05:47 (Nov 21) 05:55 (July 23)

Harriet 05:35 (Nov 21) 05:27 (Sep 22)

Hugh 05:26 (Sep 22) 05:26 (July 23)

Jamie 06:52 (Nov 21) 06:53 (Sep 22)

Jenny 07:44 (Sep 22) 07:24 (July 23)

Joanna 07:29 (Nov 21) 07:09 (Sep 22)

Joe H 04:47 (Sep 22)

Joe P 05:22 (July 23)

Katie 07:08 (Nov 21) 06:57 (Sep 22)

Oly 05:40 (Sep 22)

Lisa 06:03 (Sep 22)

Lou 05:42 (Sep 22)

Marta 07:11 (July 23)

Natalia 06:17 (Sep 22)

Natalie 07:00 (Sep 22) 06:28 (July 23)

Nella 06:19 (July 23)

Bex T 05:45 (Sep 22)

Rob 06:48 (Sep 22) 05:50 (July 23)

Ros 06:27 (Sep 22)

Sam 06:05 (Nov 21) 05:42 (July 23)

Sarah F 07:21 (Nov 21) 07:18 (Sep 22)

Sarah du P 05:55 (July 23)

Stacey 06:28 (Sep 22)

Stephen 04:58 (July 23)

Tess 06:25 (July 23)

Vicky 06:27 (Nov 21) 06:23 (Sep 22) 06:27 (July 23)

Chris 05:09 (Sep 22) 05:02 (July 23)

Jo 05:38 (Nov 21)

5mins Max Press Ups

Abi 80

Alex R 70

Bruce 75*

Claire 113

Dino 115

Emily Pr 83

Hugh 52

Jenny 84

Joe P 102

Lizzy 110

Marta 40

Natalie 112

Nella 107

Rob 85

Sam 84

Sarah du P 150

Tess 61

Vicky 202

Chris 93*

5mins Max Squats

Abi 163

Alex R 167

Bruce 168

Claire 151

Dino 174

Emily Pr 140

Hugh 146

Jenny 145

Joe P 225

Lizzy 155

Marta 140

Natalie 168

Nella 216

Rob 210

Rosie 212

Sam 162

Sarah du P 201

Tess 163

Vicki 223

Chris 160

Max Plank Hold

Abi 03:17

Alex R 01:12

Bruce 04:00

Claire 05:05

Dino 03:15

Emily Pr 02:30

Hugh 02:43

Jenny 01:55

Joe P 05:00

Lizzy 02:00

Marta 01:22

Natalie 01:58

Nella 04:10

Rob 01:51

Rosie 02:30

Sam 02:00

Sarah du P 03:40

Tess 02:00

Vicky 05:20

Chris 03:30

Workout B

Bleep Test

Max Broad Jump

Max Wall Sit

Max Side Arch Hold

Bleep Test Scores

Alex R 8.4
Ali 9.2
Andy 9.3
Bruce 10.4
Charlie W 9.1
Claire 5.5
Dino 6.5
Emily Pr 8.1
Hugh 10.7
Iain 9.7
Joe P 9.3
Katie 5.2
Lucy R 7.1
Marta 5.1
Natalia 5.3
Nella 6.2
Oscar 12.1
Bex 8.0
Rob 7.0
Rufus 8.3
Sarah 9.2
Sophie R-H 3.5
Stephen 13.2
Vicky 7.3
-
Chris 11.2

Elite athletes typically hit levels 9-15 (female) and 12-17 (male).

Female Targets

Age 18-25
Level 7.3-8.6 (average)
Level 8.7-10.1 (good)
Level 10.2-12.7 (very good)

Age 26-35
Level 6.6-7.7 (average)
Level 7.8-9.4 (good)
Level 9.5-11.5 (very good)

Age 36-45
Level 5.4-6.2 (average)
Level 6.3-7.4 (good)
Level 7.5-9.5 (very good)

Age 46-55
Level 4.5-5.3 (average)
Level 5.4-6.2 (good)
Level 6.3-8.1 (very good)

Age 56-65
Level 3.6-4.4 (average)
Level 4.5-5.6 (good)
Level 5.7-7.2 (very good)

Male Targets

Age 18-25
Level 8.6-10.1 (average)
Level 10.2-11.5 (good)
Level 11.6-13.10 (very good)

Age 26-35
Level 7.10-8.9 (average)
Level 8.10-10.6 (good)
Level 10.7-12.9 (very good)

Age 36-45
Level 6.5-7.7 (average)
Level 7.8-8.9 (good)
Level 8.10-11.3 (very good)

Age 46-55
Level 5.6-6.6 (average)
Level 6.7-7.7 (good)
Level 7.8-9.5 (very good)

Age 56-65
Level 4.9-5.6 (average)
Level 5.7-6.8 (good)
Level 6.9-8.4 (very good)

Click here for more information and ratings.

Max Broad Jump
Alex R 2.37m
Ali 2.30m
Andy 2m
Bruce 2.24m
Claire 1.54m
Emily Pr 1.80m
Hugh 1.97m
Iain 2.05m
Joe P 2.17m
Katie 1.71m
Lizzy 1.78m
Lucy R 2.06m
Natalia 2.15m
Nella 1.68m
Oscar 2.38m
Bex 1.73m
Rob 2.17m
Rufus 1.90m
Sarah 1.94m
Sophie R-H 1.60m
Vicky 1.45m
-
Chris 2.96m

Max Wall Sit
Alex R 01:10
Ali 01:39
Andy 02:22
Bruce 00:50
Claire 01:00
Emily Pr 01:35
Hugh 04:04
Joe P 01:10
Iain 01:36
Katie 01:05
Lizzy 03:03
Lucy R 01:12
Natalia 05:27
Nella 03:03
Oscar 01:06
Bex 05:00
Rob 02:06
Rufus 01:22
Sarah 03:45
Sophie R-H 02:06
Vicky 05:43
-
Chris 02:30

Max Side Arch
Alex R 00:58
Iain 01:06
Hugh 00:50
Lucy R 01:32
Natalia 01:46
Oscar 01:30
Rob 01:10
Rufus 01:30
Sophie R-H 01:30
Vicky 02:31