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GOLD
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PASS
FAIL
| Age | 22 | ||
|---|---|---|---|
| Push Ups | 54 | 23 Points | 1 more rep to 24 Points |
| Sit Ups | 52 | 23 Points | 3 more reps to 24 Points |
| 2.4 km Run | 10:00 | 42 Points | 10s to 43 Points |
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High Score For Each Station:
| Push Up | 45 | 21 Points |
|---|---|---|
| Sit Up | 45 | 21 Points |
| 2.4km Run | 12 : 00 | 35 Points |
Recommended Exercise
Here are some exercise to help you achieve your IPPT Goal based on your current fitness level
Exercise Recommedation
Pushup Recommendation
Choose a difficulty level
Difficulty: Easy
These exercises are recommended for people who are weak at push ups (push up score lower than 10). The aim is to train the user's base strength and technique to work their way up to more difficult variations in the future.
Description: Start by placing your hands shoulder-width apart on an elevated surface. Ensure that your body forms a straight line. Slowly bend your elbows and lower your chest. Next, push yourself up while maintaining your body in a straight line.
Number of reps: 3 sets of 15-20 reps.
Addtional Information: Decrease the elevation or increase the number of reps to increase the difficulty of this exercise.
Description: Start by placing your hands shoulder-width apart. Ensure that your body forms a straight line. Slowly bend your elbows and lower your chest. Next, push yourself up while maintaining your body in a straight line.
Number of reps: 3 sets of 15-20 reps.
Addtional Information: Increase/decrease the distance between your arms to increase the difficulty of this exercise.
Difficulty: Medium
These exercises are recommended for people who are moderate at push ups (push up score between 10 and 20). The aim is to train the user's strength and endurance to allow them to complete more repetitions.
Description: Start by placing your hands shoulder-width apart on an elevated surface. Ensure that your body forms a straight line. Slowly bend your elbows and lower your chest. When your chest touches the floor, lift your palms off the floor. Next, push yourself up while maintaining your body in a straight line.
Number of reps: 3 sets of 15-20 reps.
Addtional Information: Increase the number of reps to increase the difficulty of this exercise.
Description: Start by placing your hands shoulder-width apart and place your legs on an elevated surface. Ensure that your body forms a straight line. Slowly bend your elbows and lower your chest. Next, push yourself up while maintaining your body in a straight line.
Number of reps: 3 sets of 15-20 reps.
Addtional Information: Increase the elevation or increase the number of reps to increase the difficulty of this exercise.
Difficulty: Hard
These exercises are recommended for people who are good at push ups (push up score above 20). The aim is to train the user's endurance to squeeze out the last few reps to achieve the maximum score.
Description: Start by placing your hands shoulder-width apart on an elevated surface. Position one hand in front of the other. Ensure that your body forms a straight line. Slowly bend your elbows and lower your chest. Next, push yourself up while maintaining your body in a straight line. Then, swap the positions of your hands and repeat.
Number of reps: 3 sets of 15-20 reps.
Addtional Information: Increase the number of reps to increase the difficulty of this exercise.
Description: Do any Push Up exercise to a 20s work 10s rest cycle. Maximum effort.
Number of reps: 1 set.
Addtional Information: Vary the push up types to increase the difficulty of this exercise.
Situp Recommedation
Choose a difficulty level
Difficulty: Easy
These exercises are recommended for people who are weak at sit ups (sit up score lower than 10). The aim is to train the user's base strength and technique to work their way up to more difficult variations in the future.
Description: Start by lying on your back. Place both hands by the side for stability. Raise both legs up and bend your knees 90 degrees. Engage your core to lift yourself up so that your elbows touch your knees.
Number of reps: 3 sets of 15-20 reps.
Addtional Information: Increase the number of reps to increase the difficulty of this exercise.
Description: Start by lying on your back. Place your hands by your side for stability. While keeping both legs straight, raise them up and slowly lower them back down again without touching the ground.
Number of reps: 3 sets of 15-20 reps.
Addtional Information: Increase the number of reps to increase the difficulty of this exercise.
Difficulty: Medium
These exercises are recommended for people who are moderate at sit ups (sit up score between 10 and 20). The aim is to train the user's strength and endurance to allow them to complete more repetitions.
Description: Start by lying on your back. Place both hands below your tailbone. Ensure both legs are about 45 degees off the floor. Lift one leg higher than the other. Continuously switch the positions of both legs.
Number of reps: 3 sets of 10-15 counts of 4.
Addtional Information: Increase the number of reps to increase the difficulty of this exercise.
Description: Start by lying on your back. Place your hands by your side for stability. Bend your legs towards your chest and thrust your legs to the sky. Slowly lower your legs to your chest and extend them out again.
Number of reps: 3 sets of 15-20 reps.
Addtional Information: Increase the number of reps to increase the difficulty of this exercise.
Difficulty: Hard
These exercises are recommended for people who are good at sit ups (sit up score above 20). The aim is to train the user's endurance to squeeze out the last few reps to achieve the maximum score.
Description: Start by hanging on a pull up bar. Raise your knees to your chest and slowly lower them back down again.
Number of reps: 3 sets of 15-20 reps.
Addtional Information: Straighten your legs or increase the number of reps to increase the difficulty of this exercise.
Description: Do any Sit Up exercise to a 20s work 10s rest cycle. Maximum effort.
Number of reps: 1 set.
Addtional Information: Vary the exercise types to increase the difficulty of this exercise.
2.4km Run Recommedation
Choose a difficulty level
Difficulty: Easy
These exercises are recommended for people who are weak at running (2.4km score lower than 25). The aim is to train the user's stamina and running technique to improve their endurance for more difficult exercises in the future.
Description: Run a distance of 3km and above depending on your comfort level at a suitable pace. Pay special attention to your running form.
Description: Run a distance of 400m within a specific time with a 1 : 1 work rest cycle. (E.g. If you are aiming for a 9 min 2.4km, you should aim to complete each round in 1 min 30 sec and your rest would also be 1 min 30 sec).
Number of sets: 7 x 400m.
Difficulty: Medium
These exercises are recommended for people who are moderate at running (2.4km score between 25 and 40). The aim is to train the user's speed and stamina to improve their run time.
Description: Run at your maximum speed for 60 seconds then transit to a 60 seconds slow jog.
Number of sets: 8 Sets.
Description: Run a distance of 800m within a specific time with a 1 : 1 work rest cycle. (E.g. If you are aiming for a 9 min 2.4km, you should aim to complete each round in 3 min and your rest would also be 3 min).
Number of sets: 4 x 800m.
Difficulty: Hard
These exercises are recommended for people who are good at running (2.4km score above 40). This focuses on speed and lactate threshold training to allowing users to maintain a faster pace and push for maximum points.
Description: Run a distance of 1200m within a specific time with a 1 : 0.3 work rest cycle. (E.g. If you are aiming for a 9 min 2.4km, you should aim to complete each round in 4 min 30 sec and your rest would also be 1 min 30 sec).
Number of sets: 3 x 1200m.
Description: Run a distance of 1200m within a specific time with a 1 : 1 work rest cycle. (E.g. If you are aiming for a 9 min 2.4km, you should aim to complete each round in 4 min 30 sec and your rest would also be 4 min 30 sec).
Number of sets: 3 x 1200m.