Marines > 4.5K - CYBEX 770T Owner's Manual

Marines > 4.5K
Workout Overview
This workout was designed by the Marines to test, evaluate, and measure fitness levels. The goal is
to complete the set distance of 3.0 miles (4.8 km) in the least amount of time. The user controls the
speed as needed to reach the goal. A point value will be given at the completion of the test.
Use this workout when performing the test at altitudes above 4,500 feet (1,372 meters).
Input information:
Age
Weight
Gender
Starting Speed
Required minimum score
Age
17-26
27-39
40-45
46+
Cybex Owner's Manual
Points
3 mile run 4,500 feet
above sea level
100
90
80
70
60
50
40
30
20
10
1
Unsatisfactory
0-134
0-109
0-87
0-64
Male
3 mile run 4,500 feet
above sea level
19:30
21:10
22:50
24:30
26:10
27:50
29:30
31:10
32:50
34:30
36:00
3rd Class 2nd Class
135 175
110 150
88 125
65 100
92
Female
22:30
24:10
25:50
27:30
29:10
30:50
32:30
34:10
35:50
37:30
39:00
1st Class
225
200
175
150