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Navy < 5k – Cybex 770T Treadmill User Manual

Page 90

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90

Cybex Owner’s Manual

91

Navy < 5K

Workout Overview
This workout was designed by the Navy to test, evaluate, and measure fitness levels. The goal is

to complete the set distance of 1.5 miles (2.4 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 below 5,000 feet (1,524 meters).
Input information:
Age

Weight

Gender

Starting Speed
Male

17-19

20-24

25-29

30-34

Category

Level

Component

Points

1.5 Mile Run

Time (min.)

1.5 Mile Run

Time (min.)

1.5 Mile Run

Time (min.)

1.5 Mile Run

Time (min.)

Outstanding

High

100

8:15

8:30

8:55

9:20

Outstanding

Medium

95

8:45

9:00

9:23

9:45

Outstanding

Low

90

9:00

9:15

9:38

10:00

Excellent

High

85

9:15

9:45

10:15

10:30

Excellent

Medium

80

9:30

10:00

10:30

11:00

Excellent

Low

75

9:45

10:30

10:52

11:15

Good

High

70

10:00

10:45

11:23

12:00

Good

Medium

65

10:30

11:30

12:15

13:00

Good

Low

60

11:00

12:00

12:53

13:45

Satisfactory

High

55

12:00

12:45

13:23

14:00

Satisfactory

Medium

50

12:15

13:15

13:45

14:15

Probationary

45

12:30

13:30

14:00

14:30

35-39

40-44

45-49

50-54

55-59

60-64

65+

1.5 Mile Run

Time (min.)

1.5 Mile Run

Time (min.)

1.5 Mile Run

Time (min.)

1.5 Mile Run

Time (min.)

1.5 Mile Run

Time (min.)

1.5 Mile Run

Time (min.)

1.5 Mile Run

Time (min.)

9:25

9:30

9:33

9:35

10:42

11:21

11:41

9:53

10:00

10:08

10:15

11:09

11:48

12:13

10:08

10:15

10:30

10:45

11:25

12:04

12:43

10:38

10:45

11:08

11:30

11:57

12:40

13:20

11:08

11:15

11:38

12:00

12:29

13:16

13:57

11:23

11:45

12:08

12:30

13:12

13:53

14:34

12:23

12:45

13:00

13:15

14:13

15:00

15:47

13:23

13:45

14:08

14:30

15:14

16:07

17:00

14:08

14:30

14:53

15:15

16:15

17:14

18:13

14:23

14:45

15:15

15:45

16:33

17:47

19:00

14:45

15:15

15:45

16:15

16:51

18:20

19:47

15:00

15:30

16:08

16:45

17:09

18:52

20:35

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