WOTW: THE ATHLETIC PERFORMANCE TEST

Speed. Agility. Endurance. Repeatability.

This week's Workout of the Week is designed to test the key components of athletic performance: speed, agility, endurance, and repeat sprint ability.

Complete the workout and record your times. Repeat it in a few weeks to see how your fitness is progressing.

Part 1: Speed Test

6 x 50m Sprint

• Sprint 50m as fast as possible
• Walk back recovery

Record your fastest sprint time.

Part 2: Agility Test

5 Rounds

• 10m Shuttle Run
• 20m Shuttle Run
• 30m Shuttle Run

Rest 60 seconds between rounds.

Record your fastest and slowest round.

Focus on quick changes of direction and acceleration.

Part 3: Endurance Test

12-Minute Run

Run continuously for 12 minutes.

Record total distance covered.

The goal is to maintain a strong, sustainable pace throughout.

Part 4: Repeat Sprint Challenge

10 Rounds

• 20-second sprint
• 40-second walk

Try to maintain the same effort level across all ten rounds.

The challenge is not your first sprint—it's your last.

Scoring

Track:

• Fastest 50m sprint
• Fastest shuttle run round
• Total distance covered in 12 minutes
• Ability to maintain sprint performance across all 10 rounds

Why It Works

This session tests the four qualities that underpin athletic performance:

• Speed – How quickly you can accelerate
• Agility – How efficiently you can change direction
• Endurance – Your ability to sustain effort
• Repeat Sprint Ability – How well you recover and reproduce high-intensity efforts

Coaching Notes

Treat each section as a test rather than a workout. Focus on quality efforts, record your results, and use them as a benchmark for future training.

Because what gets measured gets improved.