Four Minute O'Neill Fitness Test
The O'Neill Fitness Test is designed to give a simple and reliable test of aerobic fitness. Aerobic fitness is a good indicator of general condition as it underpins 95% of all forms of activity.
After about 10 mins familiarisation with the Concept2 Indoor Rower, the test can be carried out to get an indication of baseline fitness by simply comparing the distance covered in four minutes on the chart.
Further regular tests will indicate progress and are suitable for people of all ages and gender.
Test Protocol
- Set the monitor on the Concept2 Indoor Rower for four minutes.
- Row for four minutes.
- Look for your age and weight category in the left hand column.
- Find your distance covered and check your condition from the row at the top.
Women | Excellent | Good | Above Average | Average | Below Average |
---|---|---|---|---|---|
19-29 Lwt | 1078 | 1038 | 958 | 878 | 798 |
30-39 Lwt | 1050 | 1010 | 929 | 849 | 769 |
40-49 Lwt | 1030 | 990 | 909 | 829 | 749 |
50-59 Lwt | 1011 | 971 | 891 | 811 | 730 |
60-69 Lwt | 992 | 951 | 871 | 791 | 711 |
70-79 Lwt | 973 | 933 | 852 | 772 | 692 |
19-29 Hwt | 1105 | 1065 | 985 | 905 | 824 |
30-39 Hwt | 1057 | 1017 | 936 | 856 | 776 |
40-49 Hwt | 1044 | 1004 | 923 | 843 | 763 |
50-59 Hwt | 1037 | 997 | 917 | 836 | 756 |
60-69 Hwt | 1023 | 983 | 903 | 823 | 743 |
70-79 Hwt | 944 | 904 | 823 | 743 | 663 |
Lwt = 61.5Kg or less (9st 9lb)
Men | Excellent | Good | Above Average | Average | Below Average |
---|---|---|---|---|---|
19-29 Lwt | 1243 | 1203 | 1122 | 1042 | 962 |
30-39 Lwt | 1227 | 1187 | 1107 | 1026 | 946 |
40-49 Lwt | 1208 | 1168 | 1087 | 1007 | 927 |
50-59 Lwt | 1172 | 1132 | 1051 | 971 | 891 |
60-69 Lwt | 1131 | 1091 | 1011 | 931 | 850 |
70-79 Lwt | 1052 | 1012 | 931 | 851 | 771 |
80-89 Lwt | 953 | 912 | 832 | 752 | 672 |
19-29 Hwt | 1281 | 1241 | 1161 | 1080 | 1000 |
30-39 Hwt | 1237 | 1197 | 1117 | 1037 | 957 |
40-49 Hwt | 1219 | 1178 | 1098 | 1018 | 938 |
50-59 Hwt | 1182 | 1142 | 1062 | 982 | 901 |
60-69 Hwt | 1141 | 1101 | 1021 | 940 | 860 |
70-79 Hwt | 1061 | 1020 | 940 | 860 | 780 |
80-89 Hwt | 993 | 953 | 872 | 792 | 712 |
Lwt = 75Kg or less (11st 11lb)
Juniors | Excellent | Good | Above Average | Average | Below Average |
---|---|---|---|---|---|
Women J12 | 886 | 846 | 766 | 685 | 605 |
Women J13 | 956 | 916 | 835 | 755 | 675 |
Women J14 | 999 | 955 | 885 | 795 | 725 |
Women J15 | 1042 | 1001 | 921 | 841 | 761 |
Women J16 | 1074 | 1034 | 954 | 874 | 793 |
Women J17 | 1109 | 1069 | 988 | 908 | 828 |
Women J18 Lwt | 1046 | 1006 | 926 | 846 | 765 |
Women J18 Hwt | 1100 | 1060 | 980 | 899 | 819 |
Men Junior 12 | 888 | 848 | 768 | 687 | 607 |
Men Junior 13 | 1008 | 967 | 887 | 807 | 727 |
Men Junior 14 | 1095 | 1055 | 974 | 894 | 814 |
Men Junior 15 | 1171 | 1130 | 1050 | 970 | 890 |
Men Junior 16 | 1212 | 1172 | 1092 | 1011 | 931 |
Men Junior 17 | 1251 | 1211 | 1130 | 1050 | 970 |
Men Junior 18 Lwt | 1221 | 1180 | 1100 | 1020 | 940 |
Men Junior 18 Hwt | 1281 | 1241 | 1161 | 1081 | 1000 |
Lwt Women = 61.5Kg or less (9st 9lb)
Lwt Men = 75Kg or less (11st 11lb)