There are different types of fitness - aerobic (endurance), anaerobic (speed), mobility and strength. Considering yourself fit depends on what type of fitness you’re referring to. For the purpose of this article, we’ll discuss fitness in terms of endurance in order to perform well in an aerobic fitness test. 

Examples of aerobic fitness tests include the beep test, Yo-Yo test, 5km time trial and VO2 max test. 

You might complete an aerobic fitness test to establish a baseline measure (for example, in the recruitment process towards the police), or as a measure of your progress (for example, in the evaluation of your fitness with a sporting team or body transformation program). 

The purpose of conducting a fitness test is to either gain a one-off measure of your fitness or an indicator of your progress. 

Whatever fitness test you follow or your purpose for doing it, here is how to get fit for it in 2 weeks. 

Week 1

Day 1 - Swim

Swim 2-10 laps depending on your level of fitness. Have up to 30 seconds rest between laps. 

Swim 2-6 laps depending on your level of fitness, breathing every 3, 5, 7 strokes or 2, 4, 6 strokes. Have up to 60 seconds rest between laps. 

Swim 2-4 laps depending on your level of fitness, kicking only. Have up to 60 seconds rest between laps. 

Day 2 - Strength

4 Rounds:

30s Front Plank

30s Side Plank

30s Back Plank

30s Side Plank

30s Rest

Day 3 - Run

3 Rounds: 

Sprint as far as you can for 20 seconds. Rest for 10s. Complete 8 times for 1 round. Rest for 3-5 minutes between rounds. 

Day 4 - Strength

4 Rounds: 

30s Squats

30s Arabesque Hold (Right)

30s Lunges

30s Arabesque Hold (Left)

30s Rest

Day 5 - Swim

Swim 2-10 laps depending on your level of fitness. Have up to 30 seconds rest between laps. 

Swim 2-6 laps depending on your level of fitness, breathing every 3, 5, 7 strokes or 2, 4, 6 strokes. Have up to 60 seconds rest between laps. 

Swim 2-6 laps depending on your level of fitness, sprinting 25m and cruising 25m. Have up to 90 seconds rest between laps. 

Day 6 - Run

Run 5km. Run at a pace that you can still talk but no longer hold a conversation. When you need a break, walk. Start walking before you feel like you reach your limit, not when you feel like you’ve reached your limit. 

Day 7 - Stretch 

Complete 2 lots of every stretch for 30s on each side of your body.

Shoulders

Glutes 

Quadriceps

Hamstrings

Calves

Week 2

Day 1 - Swim

Swim 2-10 laps depending on your level of fitness. Have up to 30 seconds rest between laps. 

Swim 2-6 laps depending on your level of fitness, breathing every 3, 5, 7 strokes or 2, 4, 6 strokes. Have up to 60 seconds rest between laps. 

Swim 2-6 laps depending on your level of fitness, sprinting 1/3 of a 50m pool, treading water for 15s and repeating 3 times down the pool. Have up to 90 seconds rest between laps. 

Day 2 - Strength

4 Rounds: 

60s Push Ups

60s Horizontal Pull Ups

30s Rest 

Day 3 - Run

Sprint 20m, 5 seconds rest. 

Sprint 20m, 5 seconds rest. 

Sprint 40m, 10 seconds rest. 

Sprint 40m, 10 seconds rest. 

Sprint 60m, 15 seconds rest. 

Sprint 60m, 15 seconds rest. 

Sprint 80m, 20 seconds rest. 

Sprint 80m, 20 seconds rest. 

Sprint 100m, 25 seconds rest. 

Sprint 100m, 25 seconds rest. 

Sprint 80m, 20 seconds rest. 

Sprint 80m, 20 seconds rest. 

Sprint 60m, 15 seconds rest. 

Sprint 60m, 15 seconds rest. 

Sprint 40m, 10 seconds rest. 

Sprint 40m, 10 seconds rest. 

Sprint 20m, 5 seconds rest. 

Sprint 20m.

Day 4 - Strength

45s Skipping

15s Jump Squats

60s Front Plank

30s Broad Jumps

Day 5 - Swim

Swim 2-10 laps depending on your level of fitness. Have up to 30 seconds rest between laps. 

Swim 2-6 laps depending on your level of fitness, breathing every 3, 5, 7 strokes or 2, 4, 6 strokes. Have up to 60 seconds rest between laps. 

2 Rounds: 

Deep water running for 20 seconds. Tread water for 10s. Complete 8 times for 1 round. Rest for 2 minutes between rounds. 

Day 6 - Run

Run 5km. Run at a pace that you can still talk but no longer hold a conversation. When you need a break, walk. Start walking before you feel like you reach your limit, not when you feel like you’ve reached your limit. 

Day 7 - Stretch 

Complete 2 lots of every stretch for 30s on each side of your body.

Shoulders

Glutes 

Quadriceps

Hamstrings

Calves

I’m confident that if you stick to this program and supplement it with great sleep and great nutrition (see my blogs on those topics), the results of your fitness tests will improve relative to your potential.

What’s your purpose to get fit?

Leave your answer to that question in the comments section below.