4-Week Cardio Endurance Training Program for the FBI Physical Fitness Test
Personal Fitness Goal for the FBI Physical Test
Here is a phase 1 program for the FBI physical test to increase cardio endurance.
Determine the Speed of your Effort
70% effort (130-150): treadmill (run) speed ____ Stairmaster (climb) speed ____
90% effort (150-170): treadmill (run) speed ____ Stairmaster (climb) speed ____
4-Week Cardio Endurance Training Program
Weekly Cardio Training Program for the FBI Physical Fitness Test
1st Week of Cardio Training
Day 1:
10 min run or climb (70%), rest 1 min
12x: alternate 1 min (70%) 30 sec (90%), no rest in between each run or climb
Strength and conditioning circuit 1 (your choice)
Day 2:
5 min run or climb (70%), rest 1 min
4x: 2 min 30 sec (90%), 1 min rest in between each run or climb
8x: alternate 45 sec up (90%)/45 sec down (70%), no rest in between each run or climb
Strength and conditioning circuit 2 (your choice)
Day 3:
Endurance circuit training 1 (see below)
2nd Week of Cardio Training
Day 1:
10 min run or climb 70%), rest 1 min
8x: 2 min 30 sec (90%), 1 min rest in between each run or climb
Strength and conditioning circuit 1 (your choice)
Day 2:
5 min run or climb (70%), rest 1 min
4 min (90%), 90 sec rest
2 min 30 sec (90%), 90 sec rest
2 min 30 sec (90%), 90 sec rest
2 min 30 sec (90%), 90 sec rest
4x: alternate 1 min up (90%)/1 min down (70%), no rest in between each run or climb
Strength and conditioning circuit 2 (see below, your choice)
Day 3:
Endurance circuit training 1 (see below)
3rd Week of Cardio Training
Day 1:
10 min run or climb (70%), 1 min rest
3 min (90%), 90 sec rest
2 min (90%), 60 sec rest
1 min (90%), 30 sec rest
30 sec (90%), 2 min rest
3 min (70%), 90 sec rest
2 min (90%), 60 sec rest
1 min (90%), 30 sec rest
30 sec (90%), 2 min rest
Strength and conditioning circuit 1 (your choice)
Day 2:
5 min run or climb (70%), rest 1 min
5 min (90%), 60 sec rest
5 min (90%), 60 sec rest
2 min 30 sec (90%), 90 sec rest
7x: alternate 30 sec up (90%)/30 sec down (70%), no rest in between each run
Strength and conditioning circuit 2 (your choice)
Day 3:
Endurance circuit training (see below)
4th Week of Cardio Training
Day 1:
10 min run or climb (70%), rest 1 min
10x: alternate 2 min (70%) 1 min (90%), no rest in between each run
Strength and conditioning circuit 1 (your choice)
Day 2:
5 min run or climb (70%), rest 1 min
2 min 30 sec (90%), 90 sec rest
2 min 30 sec (90%), 90 sec rest
2 min 30 sec (90%), 90 sec rest
2 min 30 sec (70%), 90 sec rest
2 min 30 sec (90%), 90 sec rest
2 min 30 sec (90%), 90 sec rest
6x: alternate 45 sec up (90%)/45 sec down (70%), no rest in between each run
Strength and conditioning circuit 2 (your choice)
Day 3:
Endurance circuit training (see below)
Endurance Circuit Training for the FBI Physical Fitness Test
Day 3 of Each Week: Endurance Circuit Training for the FBI Physical Fitness Test
Program Time: 40-45 minutes
Circuit 1
2 min 30 sec run or climb (70%)
12 close grip pullups or pulldowns
30 sec run or climb (90%)
45 sec plank
15 explosive squats with 20lb dumbbells, 5 squat jumps off a seat
1 min rest
Circuit 2
1 min 30 sec run or climb (90%)
45 sec plank-45 sec run or climb (90%)
12 wide pullups or pulldowns
15 explosive squats with 20lb dumbbells, 5 squat jumps off a seat
1 min rest
Circuit 3
2 min 30 sec run or climb (70%)
12 close grip pullups or pulldowns
60 sec run or climb (90%), or jump rope
45 sec plank
15 explosive squats with 20lb dumbbells, 5 squat jumps off a seat
1 min rest
Circuit 4
60 sec run or climb (90%)/30 sec run or climb (70%), or jump rope
45 sec plank-30 sec run (90%)
12 wide pullups or pulldowns
15 explosive squats with 20lb dumbbells
Photo Credit: Find more speed on www.simplifaster.com and www.onnit.com!
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
