Decaform · Fitness test
Two tests, the same day, from age 8
A Léger shuttle run (endurance), then after 20 minutes of recovery a timed bodyweight circuit (strength endurance). Each is worth 50 points, for a fitness score out of 100. Read how it works, get your equipment ready, then start the test.
How it works
- 1Warm-up8 minEasy jog, mobility, 3 accelerations.
- 2Léger shuttle run5 to 15 minBack-and-forth runs over 20 m to the beeps, getting faster and faster. You stop when you can no longer keep the pace.
- 3Recovery20 minYou walk, drink and sit down. The circuit only starts afterwards, the same day.
- 4Timed circuit5 to 10 min3 rounds of the same circuit, as fast as possible, bodyweight only.
- 5Result1 minYour fitness score out of 100, your estimated MAS and your level. You can save it to your history.
Allow about an hour in total, warm-up and recovery included.
Equipment you need
- A flat 20 m space (corridor, gym, track, field) and two markers for the lines (cones, clothes).
- A phone or computer with sound, loud enough to hear the beeps from the other end of the 20 m.
- Sports shoes, suitable clothing and a clean floor for the circuit (a mat is a plus).
- Water for the recovery.
- Optional: someone to tap “Exercise done” during the circuit (otherwise, solo mode).
- Optional: a Bluetooth heart-rate strap or watch, with Google Chrome or Edge.
The circuit for your age
From age 13, the circuit is the same as for adults: 3 rounds, as fast as possible.
| Exercise | Per round | Total x3 |
|---|---|---|
| BurpeesChest to the floor, jump at the end of each rep. | 8 | 24 |
| Push-upsChest 5 cm from the floor, body braced. | 12 | 36 |
| Alternating lungesIn place, 8 per leg, back knee close to the floor. | 16 | 48 |
| SquatsThighs at least parallel to the floor. | 20 | 60 |
| Bear crawlKnees 5 cm off the floor, 24 m in total. | 24 m | 72 m |
An account is required to take the test and save your result.
This test is no substitute for medical advice. Provisional scales, calibrated on real attempts over time. All tests · My history