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Your benchmarks

Benchmarks are short tests you repeat over time to see your fitness change. Start one from the Conditioning page whenever you like, and compare each attempt with your own last honest one on Progress.

The benchmarks

They are listed on the Conditioning page under Tests. Which versions you see depends on your equipment.

Cindy: as many rounds as you can of pull-ups, push-ups and squats in a set time. Rx is the full version; Foundation is a shorter, more manageable one.
10-minute test: as far as you can go in ten minutes, on a rower or a bike.
Plank test: hold a plank until your form breaks.

Cindy and the 10-minute test are all-out work, so they open after the health questions. The rower version also asks whether your rowing stroke is settled, because all-out rowing with a rough stroke puts the effort into your back. The plank test needs no health questions.

Take a benchmark

Open the Conditioning page and find the test under Tests.
Tap its row to open it. Where there are versions, choose one, such as Rx or Foundation, or Rower or Bike.
The first time, read the movement standard and tick that you can meet it. You are not asked again unless the standard changes.
Tap Start. The clock counts you in.
Work to the standard. On Cindy, tap Round done as you finish each round to record your splits.
When the clock ends, or you tap End, fill in the result and tap Finish and save session.

The plank test

Before Start, the page shows the position standard and when to stop. Tap Start while standing, get into position during the count-in, and the clock counts up. Tap End when your form breaks. There is a ten-minute limit, but it is a limit, not a target. Afterward, confirm whether you held the position standard the whole time.

Keeping scores fair

A score only compares with attempts of the same version of the same test. Cindy Rx and Cindy Foundation are separate scores, and so are the rower and the bike. If an attempt did not meet the standard, it is kept but marked as not comparable.

If your round taps and the total you save disagree, the total you save is the score, and the summary says so.

When to take one

Any time, as often as you like. Every so often, or when your strength numbers stop moving, a card on Today and on the Conditioning page suggests one, with the reason. The card has no Start button: tap See every benchmark to go to the list, or Dismiss. A suggestion never appears on a hard conditioning day.

Cindy and the 10-minute test follow the usual advice for all-out work: a full day between all-out sessions. If you start one sooner, it says why once and Start anyway starts it.

Seeing your results

Open Progress, then Conditioning. Under Benchmarks, each test has its own card with your Best and Latest comparable scores, your round splits and the last eight weeks.

Strength targets are different

You never need to test a one-time maximum lift. A strength target on your Goal page is read from your own hard sets, using only work you did without pain on the same movement. See When the weight goes up.

If something hurts

Stop. Tick Something hurt on the finish card so it is recorded. Pain is never a reason to push on, and Axial Fit does not diagnose it.

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