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O'Neil Fitness Test

 (alternativ til Cooper løbetest)

The O'Neill Fitness Test is designed to give a simple and reliable test of aerobic fitness.
Aerobic fitness is a good indicator of general condition as it underpins 80% of our activity.

After a 10 min warm-up, the test can be carried out to get an indication of baseline fitness by simply comparing the distance covered in four minutes on the charts below.

Regular testing will indicate progress and are suitable for people of all ages and gender.

Test Protocol

  1. Set the monitor on the erg for four minutes.
  2. Row for four minutes as fast as you can maintaining a pace that is sustainable for the full 4 minutes.
  3. Look for your age and weight category in the left hand column.
  4. Find your distance covered and check your condition from the row at the top.
WomenExcellentGoodAbove AverageAverageBelow Average
19-29 Lwt 1078 1038 958 878 798
30-39 Lwt 1050 1010 929 849 769
40-49 Lwt 1030 990 909 829 749
50-59 Lwt 1011 971 891 811 730
60-69 Lwt 992 951 871 791 711
70-79 Lwt 973 933 852 772 692
19-29 Hwt 1105 1065 985 905 824
30-39 Hwt 1057 1017 936 856 776
40-49 Hwt 1044 1004 923 843 763
50-59 Hwt 1037 997 917 836 756
60-69 Hwt 1023 983 903 823 743
70-79 Hwt 944 904 823 743 663

Lwt = 130lbs or less


MenExcellentGoodAbove AverageAverageBelow Average
19-29 Lwt 1243 1203 1122 1042 962
30-39 Lwt 1227 1187 1107 1026 946
40-49 Lwt 1208 1168 1087 1007 927
50-59 Lwt 1172 1132 1051 971 891
60-69 Lwt 1131 1091 1011 931 850
70-79 Lwt 1052 1012 931 851 771
80-89 Lwt 953 912 832 752 672
19-29 Hwt 1281 1241 1161 1080 1000
30-39 Hwt 1237 1197 1117 1037 957
40-49 Hwt 1219 1178 1098 1018 938
50-59 Hwt 1182 1142 1062 982 901
60-69 Hwt 1141 1101 1021 940 860
70-79 Hwt 1061 1020 940 860 780
80-89 Hwt 993 953 872 792 712

Lwt = 160lbs or less

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Ro' motion er go' motion hele året for hele familien - vær medlem i Nordborg Roklub. * * * * * Der er også plads til jer.