PFL Record - Level 1

Level 1 is the entry level into the program and focuses on Stability and Cardiopulmonary, in order to make sure the body is in a healthy enough condition to commence a more varied training program.

On completion of this level you will already be in the top 5% of the population.

How to Perform the Level 1 Disciplines

Sub Max VO2 Max Test

Online Suggestions:

Vo2 Max Calculator (1 Mile Walk)

App Download

Formula

Using a treadmill or a marked out 1 mile route, and a heart rate monitor, walk as fast as you can for 1 mile or 1.61 kilometres with a good straight posture.

Record your final heart rate in the last 10 seconds of your walk and the time it took to complete it.

Formula

Figure 1: 0.388 x Age

Figure 2: 0.17 x Weight

Figure 3: 3.265 x Duration

Figure 4: 0.156 x Heart Rate

Total Score: Fig 1 + 2 + 3 + 4 = X

VO2 Max: 139.168 – X

(Milligrams per Minute)

+ 6.318 for Males

• ml = millilitres (per kilogram of bodyweight per minute)
• sec = seconds
• min = minutes
• m = meters
• cm-wall = centimetres to wall (maximum distance from back of wrist to wall, recorded at shoulder height and at the top of your overhead reach e.g.,10/5) 
• c.f = correct form (posture/technique)
• deg = degrees
• deg/sec = degrees for seconds indicated
• % b.w = percent of bodyweight
• reps = repetitions
• 15 sec reps = repetitions in 15 seconds
• 30 sec reps = repetitions in 30 seconds
• % r.h = percent of reach height (standing with feet flat, mark as high as your fingertips can reach)
• - r.h = minus reach height (standing with feet flat, mark as high as your fingertips can reach)
• % c.r.r.h = percent of calf-raise-reach-height (standing on the balls of your feet mark as high as your fingertips can reach)
• BL = baseline (as low as it is possible to go)