Tests to see progression

[xfitxm]

I'm not doing any team sport or a physical job so I don't know a lot of tests to see my improvement.

I just thought it would be fun to do some testing (usually used by some jobs or sports) and retest it later.

I would like to have some idea to see if my general fitness is becoming better other than doing more work in the HIC session I do. Standard benchmark used by professional workers, sport players or like crossfit does with some of their workouts.

Some tests that I heard of, 5k time, I often hear about cooper test, but I don't know how to do it. (maybe I can google it )
There's also resting heart rate.

I don't want to do them all, but I just want some ideas

What do you guys used as benchmark ?

[Maxrip13]

I just pick a goal and tailor my training towards reaching it. If i reach the goal whatever I have done is probably effective at improving that specific attribute.

My current goal is to get my 3.2km run down under 13 min, I will be using 800m intervals as one of my HIC sessions to achieve this. If I reach that goal then it's worked, but if I don't I will readjust.
Another goal is to get my 5km down to 22min. Most of my HIC will be running based and Aerobic biased.
I also want to improve all my lifts while achieving this goal.

Just pick some things you define as what you want to achieve and work towards it. Test at the start of a training cycle and when you think you can reach it then give it a go. If you reach your goals pick new ones and start again.

You haven't got to take into account work fitness attributes so have some fun

[xfitxm]

I just pick a goal and tailor my training towards reaching it. If i reach the goal whatever I have done is probably effective at improving that specific attribute.

My current goal is to get my 3.2km run down under 13 min, I will be using 800m intervals as one of my HIC sessions to achieve this. If I reach that goal then it's worked, but if I don't I will readjust.
Another goal is to get my 5km down to 22min. Most of my HIC will be running based and Aerobic biased.
I also want to improve all my lifts while achieving this goal.

Just pick some things you define as what you want to achieve and work towards it. Test at the start of a training cycle and when you think you can reach it then give it a go. If you reach your goals pick new ones and start again.

You haven't got to take into account work fitness attributes so have some fun

Yes I would like to pick a goal but how do I chose it.

Example why 3.2km and 5k. Why not 2.3 and 6km.
I'm not that crazy and I know that a 5k is a common standard. But which ones are and what is considered a good 5k time? I don't know if I explained myself well.

I know that I want to improve my fitness, but I don't know what goal I should give me to attain it and motivate me

[Saracen]

The 1.5 mile is a good test of overall cardiac conditioning. It's aerobic, plus tests your speed and lactic threshold tolerance. That plus a longer run for time (6 mile, 5k, 10k) will usually give you a good indication. Resting heart rate is another easy metric.

[Aelian]

Yes I would like to pick a goal but how do I chose it.

Example why 3.2km and 5k. Why not 2.3 and 6km.
I'm not that crazy and I know that a 5k is a common standard. But which ones are and what is considered a good 5k time? I don't know if I explained myself well.

I know that I want to improve my fitness, but I don't know what goal I should give me to attain it and motivate me

No one can pick your goal for you dude. As mentioned a 1.5 or Cooper's is a pretty standard way to test your general cardio. Compare yourself with yourself, do a before and after. It's pointless testing a 1.5 mile now if you don't have anything to compare it with. So do one now, and then test yourself again in 3-6 months.

[xfitxm]

The 1.5 mile is a good test of overall cardiac conditioning. It's aerobic, plus tests your speed and lactic threshold tolerance. That plus a longer run for time (6 mile, 5k, 10k) will usually give you a good indication. Resting heart rate is another easy metric.

Thanks, that's exactly what I was looking for. Example of test that I can choose from.

[xfitxm]

Yes I would like to pick a goal but how do I chose it.

Example why 3.2km and 5k. Why not 2.3 and 6km.
I'm not that crazy and I know that a 5k is a common standard. But which ones are and what is considered a good 5k time? I don't know if I explained myself well.

I know that I want to improve my fitness, but I don't know what goal I should give me to attain it and motivate me

No one can pick your goal for you dude. As mentioned a 1.5 or Cooper's is a pretty standard way to test your general cardio. Compare yourself with yourself, do a before and after. It's pointless testing a 1.5 mile now if you don't have anything to compare it with. So do one now, and then test yourself again in 3-6 months.

I don't want someone to choose for me, I just don't know what is good indicator. So if I know a couple, I'll be able to choose from them.

Thanks I'll try the 1.5 and cooper.

[Maxrip13]

I just pick a goal and tailor my training towards reaching it. If i reach the goal whatever I have done is probably effective at improving that specific attribute.

My current goal is to get my 3.2km run down under 13 min, I will be using 800m intervals as one of my HIC sessions to achieve this. If I reach that goal then it's worked, but if I don't I will readjust.
Another goal is to get my 5km down to 22min. Most of my HIC will be running based and Aerobic biased.
I also want to improve all my lifts while achieving this goal.

Just pick some things you define as what you want to achieve and work towards it. Test at the start of a training cycle and when you think you can reach it then give it a go. If you reach your goals pick new ones and start again.

You haven't got to take into account work fitness attributes so have some fun

Yes I would like to pick a goal but how do I chose it.

Example why 3.2km and 5k. Why not 2.3 and 6km.
I'm not that crazy and I know that a 5k is a common standard. But which ones are and what is considered a good 5k time? I don't know if I explained myself well.

I know that I want to improve my fitness, but I don't know what goal I should give me to attain it and motivate me

I pick those running goals because I need to meet that 3.2km time to get into a specialist unit at work. The 5 km is just a personal goal I chose because it's a decent distance to run without it taking me over half an hour. My lifting goals are based off what I consider to be a reasonably strong tactical athlete. e.g Double bodyweight squat and 1.5 x bodyweight benchpress. My goal is to have these as lifts I can achieve most days of the week.

You could look at fitness standards for the military or police as an idea for goals.
Can you not think of anything you saw someone do and think wow I would love to be able to run, lift or do that many reps of something ? Pick that as your fitness test and go for it.

[xfitxm]

I just pick a goal and tailor my training towards reaching it. If i reach the goal whatever I have done is probably effective at improving that specific attribute.

My current goal is to get my 3.2km run down under 13 min, I will be using 800m intervals as one of my HIC sessions to achieve this. If I reach that goal then it's worked, but if I don't I will readjust.
Another goal is to get my 5km down to 22min. Most of my HIC will be running based and Aerobic biased.
I also want to improve all my lifts while achieving this goal.

Just pick some things you define as what you want to achieve and work towards it. Test at the start of a training cycle and when you think you can reach it then give it a go. If you reach your goals pick new ones and start again.

You haven't got to take into account work fitness attributes so have some fun

Yes I would like to pick a goal but how do I chose it.

Example why 3.2km and 5k. Why not 2.3 and 6km.
I'm not that crazy and I know that a 5k is a common standard. But which ones are and what is considered a good 5k time? I don't know if I explained myself well.

I know that I want to improve my fitness, but I don't know what goal I should give me to attain it and motivate me

I pick those running goals because I need to meet that 3.2km time to get into a specialist unit at work. The 5 km is just a personal goal I chose because it's a decent distance to run without it taking me over half an hour. My lifting goals are based off what I consider to be a reasonably strong tactical athlete. e.g Double bodyweight squat and 1.5 x bodyweight benchpress. My goal is to have these as lifts I can achieve most days of the week.

You could look at fitness standards for the military or police as an idea for goals.
Can you not think of anything you saw someone do and think wow I would love to be able to run, lift or do that many reps of something ? Pick that as your fitness test and go for it.

Thanks a lot. I saw a lot of time the strength standard, I was just wondering if a conditioning standard existed.

[Aelian]

It's been a while since I've had to run a 1.5 or Coopers for tactical unit standards so I'm going off memory here. Standards vary depending on the unit & occupation but here's a rough guide for 1.5:

11:00 mins = usually the bare minimum to pass entry level PFTs
10-11 mins = Diesel
9- 10 mins = Average to good
8-9 mins = superior
8 mins and under = really really good/elite

Mind you this is strictly off memory and biased toward military units. In fact, I'd love to see some comparisons from guys and gals here in different units and tactical occupations.