Questions about our training programs? Please contact us here. We are not affiliated with Mohawk College.

Trunk Forward Flexion Women

Score Age 20-29 30-39 40-49 50-59 60-69
10 45+ 44+ 41+ 42+ 45+
9.5 44 43 39-40 40-41 40-44
9 40-43 38-42 37-38 37-39 36-39
8.5 37-39 35-37 35-36 35-36 32-35
8 34-36 33-34 32-34 33-34 29-31
7.5 33 32 29-31 30-32 26-28
7 32 31 27-28 27-29 24-25
6 31 29-30 25-26 25-26 22-23
5 29-30 27-28 23-24 22-24 18-21
4 26-28 24-26 20-22 18-21 16-17
3 23-25 21-23 16-19 15-17 14-15
2 18-22 17-20 12-15 12-14 11-13
1 17 16 11 11 10

Push Ups Women

Score Age 20-29 30-39 40-49 50-59 60-69
20 38+ 37+ 33+ 31+ 31+
19 37 36 32 30 30
18 30-36 27-35 24-31 21-29 17-29
17 24-29 22-26 20-23 15-20 13-16
16 21-23 20-21 15-19 12-14 12
15 20 17-19 14 11 10-11
14 18-19 16 13 10 9
12 16-17 14-15 12 9 6-8
10 14-15 12-13 10-11 5-8 4-5
8 11-13 10-11 7-9 3-4 2-3
6 9-10 7-9 4-6 1-2 1
4 5-8 4-6 2-3 --- ---
2 4 3 1 --- ---

Core Endurance Test Women

Score Age 20-29 30-39 40-49 50-59 60-69
20 3:00 3:00 3:00 2:36-3:00 2:29-3:00
19 2:51-2:59 2:51-2:59 2:46-2:59 2:13-2:35 2:00-2:28
18 2:41-2:50 2:43-2;50 2:33-2:45 1:50-2:12 1:31-1:59
17 2:32-2:40 2:36-2:42 2:20-2:32 1:38-1:49 1:14-1:30
16 2:24-2:31 2:28-2;35 2:07-2:19 1:26-1:37 0:57-1:13
15 2:15-2:23 2:20-2;27 1:54-2:06 1:14-1:25 0:39-0:56
14 2:04-2:14 2:11-2;19 1:43-1:53 1:06-1:13 0:33-0:38
12 1:53-2:03 2:01-2:10 1:32-1:42 0:56-1:05 0:26-0:32
10 1:42-1:52 1:52-2:00 1:20-1:31 0:47-0:55 0:19-0:25
8 1:30-1:41 1:35-1:51 1:08-1:19 0:37-0:46 0:15-0:18
6 1:18-1:29 1:18-1:34 0:55-1:07 0:26-0:36 0:11-0:14
4 1:06-1:17 1:01-1:17 0:42-0:54 0:15-0:25 0:06-0:10
2 <1:05 <1:01 <0:41 <0:14 <0:05

1.5 Mile Run Women

Score Age 20-29 30-34 35-39 40-49 50+
50 <10:35 <11:00 <11:53 <13:04 <14:22
47.5 10:36-11:10 11:01-11:35 11:54-12:31 13:05-13:46 14:23-15:08
45 11:11-11:52 11:36-12:10 12:32-13:08 13:47-14;27 15:09-15:53
42.5 11:53-12:34 12:11-12:45 13:09-13:46 14:28-15:08 15:54-16:38
40 12:35-13:00 12:46-13:20 13:47-14:24 15:09-15:50 16:39-17:25
37.5 13:01-13:26 13:21-13;55 14:25-15:02 15:51-16:32 17:26-18:11
35 13:27-13:42 13:56-14:30 15:03-15:40 16:33-17:14 18:12-18:57
30 13:43-13:57 14:31-15:05 15:41-16:17 17:15-17:55 18:58-19:42
25 13:58-14:12 15:06-15:40 16:18-16:55 17:56-18:21 19:43-20:11
20 14:13-14:27 15:41-16:15 16:56-17:33 18:22-19:18 20:12-21:14
15 14:28-14:42 16:16-16:50 17:34-18:11 19:19-20:06 21:15-22:00
10 14:43-14:57 16:51-17:25 18:12-18;49 20:07-20:41 22:01-22:45
5 14:58-15:12 17:26-18:00 18:50-19:26 20:42-21:22 22:46-23:30

Trunk Forward Flexion Men

Score Age 20-29 30-39 40-49 50-59 60-69
10 45+ 44+ 41+ 42+ 45+
9.5 44 43 39-40 40-41 40-44
9 40-43 38-42 37-38 37-39 36-39
8.5 37-39 35-37 35-36 35-36 32-35
8 34-36 33-34 32-34 33-34 29-31
7.5 33 32 29-31 30-32 26-28
7 32 31 27-28 27-29 24-25
6 32 29-30 25-26 25-26 22-23
5 29-30 27-28 23-24 22-24 18-21
4 26-28 24-26 20-22 18-21 16-17
3 23-25 21-23 16-19 15-17 14-15
2 18-22 17-20 12-15 12-14 11-13
1 17 16 11 11 10

Push Ups Men

Score Age 20-29 30-39 40-49 50-59 60-69
20 49+ 37+ 31+ 29+ 28+
19 48 36 30 28 25-27
18 36-47 30-35 22-29 21-27 18-24
17 32-35 25-29 20-21 15-20 13-17
16 29-31 22-24 17-19 13-14 12
15 27-28 21 16 12 11
14 25-26 20 15 11 10
12 24 19 13-14 10 9
10 21-23 16-18 12 9 7-8
8 18-20 14-15 10-11 7-8 6
6 16-17 11-13 8-9 5-6 4-5
4 11-15 8-10 5-7 4 2-3
2 10 7 4 3 1

Core Endurance Test Men

Score Age 20-29 30-39 40-49 50-59 60-69
20 3:00 3:00 2:45-3:00 2:41-3:00 2:00-3:00
19 2:50-2:59 2:43-2:59 2:30-2:44 2:21-2:40 1:53-1:59
18 2:40-2:49 2:27-2:42 2:10-2:29 2:00-2:20 1:44-1:52
17 2:31-2:39 2:13-2:26 1:55-2:09 1:50-1:59 1:35-1:43
16 2:21-2:30 2:01-2:12 1:39-1:54 1:40-1:49 1:26-1:34
15 2:12-2:20 1:48-2:00 1:23-1:38 1:27-1:39 1:17-1:25
14 2:00-2:11 1:42- 1:47 1:19-1:22 1:17-1:26 1:09-1:16
12 1:50-1:59 1:36-1:41 1:14-1:18 1:06-1:16 1:01-1:08
10 1:39-1:49 1:31-1:35 1:10-1:13 0:54-1:05 0:52-1:00
8 1:35-1:38 1:19-1:30 0:59-1:09 0:43-0:53 0:42-0:51
6 1:30-1:34 1:07-1:18 0:45-0:58 0:31-0:42 0:30-0:41
4 1:26-1:29 0:56-1:06 0:32-0:44 0:20-0:30 0:20-0:29
2 <1:25 <0:55 <0:31 <0:19 <0:19

1.5 Mile Run Men

Score Age 20-29 30-34 35-39 40-49 50+
50 <9:00 <9:20 <10:06 <10:54 <11:59
47.5 9:01-9:30 9:21-9:50 10;07-10:37 10:55-11:41 12:00-12:51
45 9:31-10:00 9:51-10:20 10:38-11:10 11:42-12;17 12:52-13;31
42.5 10:01-10:30 10:21-10:50 11:11-11:42 12:18-12:52 13:32-14:07
40 10:31-10:56 10:51-11:20 11:43-12:14 12:53-13:28 14:08-14:49
37.5 10:57-11:22 11:21-11:50 12:15-12:47 13:29-14:04 14:50-15:28
35 11:23-11:46 11:51-12:20 12:48-13:19 14:05-14:39 15:29-16:07
30 11:47-12:10 12:21-12:50 13:20-13:52 14:40-15:15 16:08-16:47
25 12:11-12:35 12:51-13:20 13:53-14:24 15:16-15;50 16:48-17:25
20 12:36-12:59 13:21-13:50 14:25-14;56 15:51-16:26 17:26-18:05
15 13:00-13:30 13:51-14:20 14:57-15:29 16:27-17:02 18:06-18:44
10 13:31-14:00 14:21-14:50 15:30-16:01 17:03-17:37 18:45-19:23
5 14:01-14:30 14:51-15:20 16:02-16:34 17:38-18:13 19:24-20:02

Leger's Shuttle Run

Level Speed Km/hr. Speed mph Laps/ level Cumulative Laps Distance/ Level Cumulative Distance
0-.5 8.5 5.1 4 4 80 80
.5-1 8.5 5.1 3 7 60 140
1-1.5 9.0 5.4 4 11 80 220
1.5-2 9.0 5.4 4 15 80 300
2-2.5 9.5 5.7 4 19 80 380
2.5-3 9.5 5.7 4 23 80 460
3-3.5 10 6.0 4 27 80 540
3.5-4 10 6.0 4 31 80 620
4-4.5 10.5 6.3 5 36 100 720
4.5-5 10.5 6.3 4 40 80 800
5-5.5 11.0 6.6 5 44 100 900
5.5-6 11.0 6.6 4 49 80 980
6-6.5 11.5 6.9 5 54 100 1080
6.5-7 11.5 6.9 5 59 100 1180
7-7.5 12.0 7.2 5 64 100 1280
7.5-8 12.0 7.2 5 69 100 1380
8-8.5 12.5 7.5 5 74 100 1480
8.5-9 12.5 7.5 5 79 100 1580
9-9.5 13.0 7.8 5 84 100 1680
9.5-10 13.0 7.8 6 90 120 1800
10-10.5 13.5 8.1 6 96 120 1920
10.5-11 13.5 8.1 5 101 100 2020
11-11.5 14.0 8.4 6 107 120 2140
11.5-12 14.0 8.4 6 113 120 2260
12-12.5 14.5 8.7 6 119 120 2380
12.5-13 14.5 8.7 6 125 120 2500
13-13.5 15.0 9.0 6 131 120 2620
13.5-14 15.0 9.0 7 138 140 2760
14-14.5 15.5 9.3 7 145 140 2900
14.5-15 15.5 9.3 6 151 120 3020
15-15.5 16.0 9.6 7 158 140 3160
15.5-16 16.0 9.6 6 164 120 3380
16-16.5 16.5 9.9 7 171 140 3420
16.5-17 16.5 9.9 7 178 140 3560
17-17.5 17.0 10.2 7 185 140 3700
17.5-18 17.0 10.2 7 192 140 3840
18-18.5 17.5 10.5 7 199 140 3980
18.5-19 17.5 10.5 8 207 160 4140
19-19.5 18.0 10.8 8 215 160 4320
19.5-20 18.0 10.8 7 222 140 4460

The following chart reflects the 20 levels of the 20 meter shuttle run, highlighting # of laps per level, cumulative laps, and pace for each level. The highlighted levels are significant to emergency service fitness assessments.

 FitCo

 PREP

 Fitpin Women

 Fit Pin Men