Fitness assessment / workout from German National Team

I found this workout from German National Team coach Shad Forsythe on the interwebs and thought some might find it interesting:

  1. Run for 4 minutes at the fastest pace you can.? Note the distance you covered.
  2. Jog slowly for 3 minutes
  3. Repeat 2 more times.
  4. Take an average of the distance you covered while running the three fast intervals.

Now take the average you found in step 4:

Average endurance ? .4 miles
Great endurance ? .6 miles
World Class endurance ? .8 miles

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Mike Young

Director of Performance at Athletic Lab
Mike is the Head Fitness Coach for the North Carolina Courage and North Carolina FC. He is also the owner and Director of Performance at Athletic Lab sports performance training center. He previously served as the fitness coach for the Vancouver Whitecaps and Carolina Railhawks. He has a PhD in Biomechanics, an MS in Coaching Science, and a BSS in Exercise Physiology and has coached Olympic and professional athletes in Skeleton, Track & Field, MLS and NASL Soccer, PGA Golf, NFL Football, MLB Baseball and Olympic Weightlifting. He has lectured around the world and authored 2 books and dozens of research and coaching articles.