Testing your fitness level

Testing your current fitness level helps you build the best possible training plan. These tests let you identify your strengths and weaknesses, and track your progress from year to year. They are ideally done after at least one week of rest, before the start of the next training program, and they complement the AeT heart rate test. All of these tests must be performed after a warm-up of at least fifteen minutes. The tests listed below are not official tests from any institution. Or rather, they're the official Montagneur.fr fitness tests, if you like. The various events are close to weight-bearing mountain activities, such as trekking and running. For each of them, we give you the test protocol and a few reference times so you know where you stand. But the most important thing is to do them honestly and without cheating — the results are above all useful to you personally. This list is neither exhaustive nor mandatory. It's provided to help you build your own list of tests at the start of the season. Timing yourself on a familiar route can complement the tests below.

Outdoor tests

Vertical kilometer

The test must be done on a course close to 5 km in length with 1000 meters of elevation gain. You should be moving on a non-technical, runnable trail where you won't be impeded. Weather conditions must not be extreme, and typical enough to repeat the same test in the same environment. The test simply consists of clearing the 1000 meters of elevation gain as fast as possible, without poles or ropes to help you. Another version of this test consists of covering it with a 10 kg pack, a mass that doesn't include race rations or the water consumed during the test. The reference times for this vertical kilometer are 1 h without a pack, 1 h 30 with one. If you're under these times, your performance is above average. At the end of the test, it's important to note the weather conditions, the state of the trail, and any problems encountered. These notes will serve to compare how your performances evolve from year to year.

300 meters at 20% load

The test must be done on a course under 5 km in length with 300 meters of elevation gain. You should be moving on a non-technical, runnable trail where you won't be impeded. Weather conditions must not be extreme, and typical enough to repeat the same test in the same environment. The test simply consists of clearing the 300 meters of elevation gain as fast as possible, without poles or ropes to help you, with a pack whose mass corresponds to 20% of your body weight. The reference time for these 300 meters at 20% load is 40 minutes. At the end of the test, it's important to note the weather conditions, the state of the trail, and any problems encountered. These notes will serve to compare how your performances evolve from year to year. If you don't have access to such a slope, you can do this test by stringing together step-ups. The step height must be 0.75 times the height of your tibia (so slightly below the knee). You must step up and down the number of times needed for the total climb to reach 300 meters. A hand tally counter and a good series to watch are most welcome.

5 kilometers at 30 kg load

The test must be done on a course 5 km in length with less than 150 meters of elevation gain. You should be moving on a non-technical, runnable trail where you won't be impeded. Weather conditions must not be extreme, and typical enough to repeat the same test in the same environment. The test simply consists of covering these 5 km as fast as possible, without poles or ropes to help you, with a pack whose mass is 30 kg. The weight of the water consumed and race rations comes on top of those 30 kg. The reference time for these 5 kilometers at 30 kg load is 2 h. At the end of the test, it's important to note the weather conditions, the state of the trail, and any problems encountered. These notes will serve to compare how your performances evolve from year to year.

Maximal aerobic speed (MAS)

MAS is the speed at which your oxygen consumption is at its maximum, at a heart rate very close to AnT. Several methods exist, the half-Cooper method being the most frequently used. The half-Cooper must be done on a flat athletics track. Weather conditions must not be extreme, and typical enough to repeat the same test in the same environment. To carry out this test, you need a GPS watch, since we're going to measure the distance covered in 6 minutes. Ahead of this test, you must warm up for at least 20 minutes, a warm-up followed by a few classic running drills and very light stretching. Then start recording and begin running, without surges, at a speed close to the maximum you can hold for 6 minutes. Once the distance is known, simply multiply it by 10 to get your MAS. A good reference value is 15 km/h. At the end of the test, it's important to note the weather conditions, the state of the trail, and any problems encountered. These notes will serve to compare how your performances evolve from year to year.

Indoor tests

To the outdoor tests, you can add indoor tests to measure your level of core strength and overall strength. Although these two variables aren't decisive for walking and running, a strong, well-braced body (up to a point) allows for an optimal stride and gait. These tests also help detect areas to work on ahead of the Montagneur #102, #103, and #104 training programs.

Performance tests

Number of step-ups in 60 seconds (\>40): the step must have a height corresponding to 75% of the height of your tibia. A step-up counts once both feet are back on the ground after both having been on the step. Number of push-ups in 60 seconds (\>20): the push-ups must be performed with legs extended, from a plank position. Number of pull-ups in 60 seconds (\>15): performed with your hands on the bar, placed so that the palms face the head (fingers pointing outward); a pull-up is counted when the chin clears the bar. Number of sit-ups in 60 seconds (\>40): performed with feet held down; a rep counts once the torso has come up above the pelvis. Number of dips (parallel bars) in 60 seconds (\>15): on parallel bars, or failing that a box, place your hands so as to support your full body weight. A dip corresponds to lowering yourself until your elbows form a right angle, before pushing back up.

Form tests

To carry out these tests, you'll need either a partner or a video camera. Position your partner facing you. They must have a direct view of your knees. The first test consists of performing a squat. If during this squat your knees come together and no longer stay in line with your feet, a correction will be needed. A very good exercise is doing squats with a resistance band placed around the knees. The second test consists of doing a step-up. The step must have a height corresponding to 75% of the height of your tibia. If during the step-up the knee doesn't stay in the vertical axis passing through the foot but caves inward, a correction will be needed. Step-ups, step-downs, and lunges are excellent strengthening exercises.