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OCTATHALON FITNESS CHALLENGE

HOW FIT ARE YOU?

TRY RUNNING THROUGH ONE OF THE THREE OCTATHALON COURSES TO SEE WHAT LEVEL YOU ARE.

  Find the best Octathalon course for you to do

THEN FIND OUT WHAT MESSAGE WE HAVE FOR YOU ON THAT LEVEL

FITNESS CHALLENGE

1. See your doctor and get them to give you a clean bill of health for exercising in the gym.

2. Select one of the three Octathalon courses to run through in your gym. (See our guide below as to which one)

3. Run through the course and time yourself for the whole course as well as your split times for each exercise.

4. If the equipment in your gym is all a long way from each other and you did not stop for a rest in between exercises make a deduction to your split times where you took longer than 5 seconds to run from one piece of equipment to the next. In each of these cases just record a time of 5 seconds to go from that piece of equipment to the next. If you stopped and had a break do not make these adjustments.

5. Check your times against the table below to find out your level of fitness

6. Read the Fitness challenge message for your level.

Which course to choose?
Many people ask us which course they should do. If you are new to fitness and not very strong and have done little cardiovascular work for a while, we suggest you start with the Short Course.

The Cup and Club course at competition level is differentiated mainly by genetics and body shape. The Cup course tends to suit the ‘sprinter’ type, whilst the Club course tends to suit the more ‘long distance runner’ body type. The other main difference between the two is the requirement in the Cup course to have greater strength. If you do not have that strength initially you should start with the Club course.

 

MENS CUP COURSE

Level 1

Beginner Fitness

Level 2

Moderate
Fitness

Level 3
Above Average
Fitness

Level 4

High
Fitness

Level 5

Elite Fitness

Age
18-29

OVER
20 min

15.01 mins
to
20.00 mins

12.31 mins
to
15.00 mins

11.00 mins
to
12.30 mins

UNDER
11 mins

Age
30-39

OVER
21 min

15.46 mins
to
21.00 mins

13.01 mins
to
15.45 mins

11.30 mins
to
13.00 mins

UNDER
11.30 mins

Age
40-49

OVER
22 min

16.31 mins
to
22.00 mins

14.01 mins
to
16.30 mins

12.01 mins
to
14.00 mins

UNDER
12 mins

Age
50+

OVER
23 min

17.01 mins
to
23 mins

15.01 mins
to
17.00 mins

13.01 mins
to
15.00 mins

UNDER
13 mins

MENS CLUB COURSE

Level 1

Beginner Fitness

Level 2

Moderate
Fitness

Level 3
Above Average
Fitness

Level 4

High
Fitness

Level 5

Elite Fitness

Age
18-29

OVER
15 min

13.01 mins
to
15.00 mins

11.31 mins
to
13.00 mins

9.46 mins
to
11.30 mins

UNDER
9.45 mins

Age
30-39

OVER
16 min

14.01 mins
to
16.00 mins

12.01 mins
to
14.00 mins

10.01 mins
to
12.00 mins

UNDER
10 mins

Age
40-49

OVER
17min

15.01 mins
to
17.00 mins

13.31 mins
to
15.00 mins

10.31 mins
to
13.30 mins

UNDER
10.30 mins

Age
50+

OVER
18 min

15.31 mins
to
18.00 mins

14.31 mins
to
15.30 mins

11.31 mins
to
14.30 mins

UNDER
11.30 mins

MENS SHORT COURSE

Level 1

Beginner Fitness

Level 2

Moderate
Fitness

Level 3
Above Average
Fitness

Level 4

High
Fitness

Level 5

Extreme Fitness

Age
18-29

OVER
14 min

12.01 mins
to
14.00 mins

9.31 mins
to
12.00 mins

8.01 mins
to
9.30 mins

UNDER
8 mins

Age
30-39

OVER
15 min

12.31 mins
to
15.00 mins

10.01 mins
to
12.30 mins

8.31 mins
to
10.00 mins

UNDER
8.30 mins

Age
40-49

OVER
16 min

13.01 mins
to
16.00 mins

10.31 mins
to
13.00 mins

9.01 mins
to
10.30 mins

UNDER
9 mins

Age

50+

OVER
17 min

13.31 mins
to
17 mins

11.01 mins
to
13.30 mins

9.31 mins
to
11.00 mins

UNDER
9.30 mins

LADIES CUP COURSE

Level 1

Beginner Fitness

Level 2

Moderate
Fitness

Level 3
Above Average
Fitness

Level 4

High
Fitness

Level 5

Elite Fitness

Age
18-29

OVER
20 min

16.01 mins
to
20.00 mins

13.01 mins
to
16.00 mins

11.01 mins
to
13.00mins

UNDER
11.00 mins

Age
30-39

OVER
21 min

17.01 mins
to
21.00 mins

14.01 mins
to
17.00 mins

12.01 mins
to
14.00 mins

UNDER
12.00 mins

Age
40-49

OVER
22 min

18.01 mins
to
22.00 mins

15.01 mins
to
18.00 mins

13.01 mins
to
15.00 mins

UNDER
13.00 mins

Age
50+

OVER
23 min

19.01 mins
to
23.00 mins

16.31 mins
to
19.00 mins

14.01 mins
to
16.00 mins

UNDER
14.00 mins

LADIES CLUB COURSE

Level 1

Beginner Fitness

Level 2

Moderate
Fitness

Level 3
Above Average
Fitness

Level 4

High
Fitness

Level 5

Elite Fitness

Age
18-29

OVER
16 min

14.01 mins
to
16.00 mins

12.16 mins
to
14.00 mins

10.16 mins
to
12.15 mins

UNDER
10.15 mins

Age
30-39

OVER
17 min

14.31 mins
to
17.00 mins

12.31 mins
to
14.30 mins

10.46 mins
to
12.30 mins

UNDER
10.45 mins

Age
40-49

OVER
18 min

15.01 mins
to
18.00 mins

13.31 mins
to
15.00 mins

11.31 mins
to
13.30 mins

UNDER
11.30 mins

Age
50+

OVER
19 min

15.31 mins
to
19.00 mins

14.31 mins
to
15.30 mins

12.31 mins
to
14.30 mins

UNDER
12.30 mins

LADIES
SHORT COURSE

Level 1

Beginner Fitness

Level 2

Moderate
Fitness

Level 3
Above Average
Fitness

Level 4

High
Fitness

Level 5

Elite Fitness

Age
18-29

OVER
14 min

12.31 mins
to
14.00 mins

10.01 mins
to
12.30 mins

8.31 mins
to
10.00 mins

UNDER
8.30 mins

Age
30-39

OVER
15 min

13.01 mins
to
15.00 mins

10.31 mins
to
13.00 mins

9.01 mins
to
10.30 mins

UNDER
9 mins

Age
40-49

OVER
16 min

13.31 mins
to
16.00 mins

11.01 mins
to
13.30 mins

9.31 mins
to
11.00 mins

UNDER
9.30 mins

Age
50+

OVER
17 min

14.31 mins
to
17.00 mins

11.31 mins
to
14.30 mins

10.01 mins
to
11.30 mins

UNDER
10  mins

OCTATHALON FITNESS CHALLENGE MESSAGES

Level 1 – Beginner Fitness
If this was the first time you have run through one of the Octathalon courses, and you finished the course and got a time that put you at this level, you probably found it quite tough. However you will also quite possibly remember the feeling you had a little later on. Many people get a feeling of euphoria. There are many reasons for that and the Octathalon is the one sport that can bring on a greater feeling of euphoria than any other sport. Feeling good about yourself is what the Octathalon is about at this level. The induction classes an Octathalon trainer runs are aimed at creating enjoyment during exercises and building that association so that exercise becomes easier and easier to want to do. Persevere at doing several of these courses and you will soon be going up the levels of fitness. Even level 5 given time is achievable if you set that as your goal. Just chat to your local Octathalon trainer.

Level 2 – Moderate Fitness
Do not be disappointed in finding out you are only at this level of fitness. You are already above the average level of fitness of people in your country. However there is so much more that you can achieve and with that increased level of fitness comes so much more energy, enjoyment and zest for life. It has been found that one of the fastest ways to improve your levels of fitness is to train to run through an Octathalon course. The careful design of the order of the exercises, and the speed you move on from one exercise to the next, forces changes in your body that bring on higher levels of fitness almost without you knowing it. Just contact your Octathalon trainer for more details and start the Octathalon Induction course. Ask others who have done the course for their views and hear what they have to say as well. 

Level 3 – Above Average Fitness
If you have managed to put in a time that gets you to level 3 we would say that you have an above average level of fitness amongst those people who do some form of sport in the UK. If you do not do any particular sport and you have enjoyed the challenge of running through the Octathalon course, why not then consider taking it up as a sport yourself. Training for it with other people in your gym provides a lot of rewarding fun. Have a chat with your Octathalon trainer and try some of the courses. The grade system of Octathalon classes will give you lots of tips and advice as well as teaching you more about yourself and improving your abilities both in a mental and physical way.

Level 4 – High Fitness
Well done. You are already at a high level of fitness. Improvements in fitness at this level can be hard to come by, however an Octathalon trainer will know how to help you get there. If you do other sports, increasing your fitness further might be all you need to see improvements in your performances there as well. If your club is not already on the Octathalon program, why not introduce them and their trainers to it. You could be a valuable team competitor to them at interclub events.

Level 5 – Elite Fitness
Congratulations. Consider yourself one of the fittest people in the country. If it was the first time you have run through the course then consider also what may be possible with some specific Octathalon coaching. If you did the Club or Cup course, you could even become a National Champion in years to come. Time to move up to the Cup or Club course if you did the short course.