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testing: 300m

fitness testing power endurance speed endurance testing Dec 11, 2010

Today I finally got around to doing my 300 m test.  Why would you want to do a 300 m test?  As I've previously discussed, the 300 m sprint test is a good test of power endurance.

The last time I performed this test was in March.  I distinctly remember feeling like I was going to DIE at the completion of the test.  I could not feel my hands coming down the straightaway, my form was going to s*&t, and I was not remotely back to feeling normal until at least 7 minutes after the test was complete.

My time then was 57 seconds.

So of course I've been dreading repeating this test.  I was pleasantly surprised.  Coming around the turn I felt great!  I powered down the straightaway like I meant business.  Everything was flowing and I felt fast!

My time was 57 seconds.


I'm guessing I had more in the tank.  Most likely the first time I tested I started too fast, and this time I started too slow.  There are two things to learn here.

  1. Though the times were the same, the quality of my performance was better.  It was not nearly as difficult.  I felt fine and started my regular workout four minutes after completing the test.
  2. When looking at test results, it's important to remember that performing tests is a skill that gets better with practice.  Someone with a track background is going to perform better on this test than someone who does not even if they have the same power endurance.  Those who have prior experience on agility tests will have better times than an agile person who does not.

My skill with the 300 m test is improving.  I imagine when I retest, I'll get a better time even if my power endurance does not improve.

So what does my time mean?

Having so track background, I really don't know what a time of 57 seconds means.  I would like to believe that this is a good time for an adult male. However, I have reason to believe that the times listed are data from police and fire department fitness tests, not times of athletes.  Data in a study of the stretch shortening cycle and sprint performance would indicate that I am a lot slower than a well trained high school girl.

As I have said before, the only comparisons that really matter are those with your own prior test results.  Still, there's something nice about knowing I can outrun the average cop.

What's your time?

If you choose to try this test, I'd love to know what you think of it!  How did it feel?  What was your time?  Leave it in the comments below so we can accumulate data that will help others make meaningful comparisons.

Ready to take the next step?  Sign-up for my 6 week Sprint-Agility-Quickness program!

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