Day 3 of 12 DAYS (CARDIO)

Complete 1 mile walk, run or combination of both! Find a safe, well-lit and relatively flat route that is free of traffic.

"*" indicates required fields

Name*

First Last

About You

In order to begin, we will need a resting heart rate.

Are you using a wearable device or other heart rate monitor?*

Yes

Want help getting your Resting Heart Rate?*

Do not start this assessment until you know this number. It will save you time and frustration.

Yes

Listen for help finding your resting heart rate:

My Resting Heart Rate*

Count your heart beats for a full 60 seconds the moment you wake up and before you get out of bed.

Please enter a number from 35 to 120.

My Resting Heart Rate*

Count your heart beats for a full 60 seconds the moment you wake up and before you get out of bed.

Please enter a number from 35 to 120.

My Resting Heart Rate*

Enter your resting heart rate provided by your wearable device.

Please enter a number from 35 to 120.

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Aggregate Resting Heart Rate (ID 343)

This adds "help me find RHR" and I'll do it myself.

Your birthdate:*

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Age calc, Year

NO UI, ADMIN ONLY

How will you be providing your weight*

Pounds (lbs)

Kilograms (kgs)

Your weight in lbs:

Please enter a number from 90 to 900.

Your weight in kgs:

Please enter a number from 90 to 900.

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conversion from kg to lbs

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Your weight:*

Do you identify as:*

Female

Male

Non-binary

Pre-Cardio Heart Rate

Chose a safe 1-mile route or prepare to jump on a treadmill.

BEFORE you begin, please provide the heart rate you see on your wearable immediately before you begin your 1-mile effort.

Listen here for help finding your pulse and counting your STARTING heart rate:

Chose a safe 1-mile route or prepare to jump on a treadmill. BEFORE you begin, we will need your pre-effort heart rate.

Count your pulse for 20 seconds and enter that number.

My Heart Rate Before I began the test was:*

Count your heart beats for a 20 second time period and enter that number here.

Please enter a number from 11 to 40.

My Heart Rate before I began the test was:*

Having trouble finding your heart rate on your device? Go back and select "No" wearable device. We'll then help you find your heart rates.

Please enter a number from 35 to 210.

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My Heart Rate Before I began the test was:*

Part 2 of 3: One Mile

Will you be using the audio guidance or timing yourself?*

I'll time myself

I'll listen. You time me.

Please note that the guided option includes a full 6 minute warm-up.

When you're ready to being, hit the start button. When you reach the 1 mile mark, hit pause to get your elapsed time.

DO NOT enter the time you see on the treadmill or on your watch!

If you'd prefer to listen to your own music, or nothing at all. Please time yourself and select, "I'll time myself" above.

Be prepared to provide your heart rate immediately after you finish your mile.

Select a flat, safe course or a treadmill to complete 1 mile. Warm up your body and when you begin, start your timer. Immediately upon finishing enter your completion time below.

If you'd like to be coached, we'll time your mile for you. Select "I'll listen. You time me." above.

My elapsed time was: ____ minutes...*

Please enter a number from 1 to 59.

and ____ seconds.*

Please enter a number from 0 to 59.

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1 mile time converter 00.00, NO UI

Converts seconds to DECIMAL TIME, rounded to two decimal places. NO UI, ADMIN ONLY

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ID: 197 1 mile time total, min + sec, NO UI

NO UI, ADMIN ONLY

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ID: 334 1 mile time total, min + sec, NO UI (not guided)

NO UI, ADMIN ONLY

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ID: 333 1 mile time total, UI

NO UI, ADMIN ONLY

After you've entered your 1 mile time, hit play and we'll help you capture the next 2 heart rates:

My heart rate immediately upon reaching the 1 mile mark was:*

Take your pulse for 20 seconds and enter that number.

Please enter a number from 30 to 70.

My Heart Rate immediately upon reaching the 1 mile mark:*

Enter the HR you see immediately upon finishing the mile.

Please enter a number from 60 to 210.

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My heart rate immediately upon reaching the 1 mile mark was:

My Heart Rate immediately upon reaching the 1 mile mark was:*

Enter the HR you see immediately upon finishing the mile.

Please enter a number from 35 to 220.

My first heart rate after completing the mile was:*

Take your pulse for 20 seconds and enter that number.

Please enter a number from 30 to 70.

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My heart rate immediately upon reaching the 1 mile mark was:

60 seconds after finishing:*

Take your pulse for 20 seconds and enter that number.

Please enter a number from 30 to 70.

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60 seconds after finishing:*

60 seconds after finishing my Heart Rate was:*

Enter the HR you see on your device 1 minute after you've finished your mile.

Please enter a number from 35 to 220.

60 seconds later my heart rate was:*

Take your pulse for 20 seconds and enter that number.

Please enter a number from 30 to 70.

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60 seconds after finishing:*

60 seconds after finishing my Heart Rate was:*

Enter the HR you see on your device 1 minute after you've finished your mile.

Please enter a number from 35 to 220.

Immediately upon reaching the 1 mile finish line, I felt:*

Click Next to go to Part 3, Strength!

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Calc HR Walk, NO UI

FOR ADMIN ONLY, NO UI

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Calc HR Walk , NO UI (with wear)

FOR ADMIN ONLY, NO UI

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Calc HR Run, NO UI

FOR ADMIN ONLY, NO UI

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Calc HR Run, NO UI (with wear)

FOR ADMIN ONLY, NO UI

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Cardio Endur calc, walk (no wearable)

FOR ADMIN ONLY, NO UI

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Cardio Endurance calc, walk (with wearable)

FOR ADMIN ONLY, NO UI

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Cardio Endur calc, Run (no wearable)

FOR ADMIN ONLY, NO UI

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Cardio Endurance calc, Run (with wearable)

FOR ADMIN ONLY, NO UI

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Cardio Fitness calc, Walk (no wearable)

FOR ADMIN ONLY, NO UI

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Cardio Fitness calc, Walk (with wearable)

FOR ADMIN ONLY, NO UI

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Cardio Fitness calc, Run (no wearable)

FOR ADMIN ONLY, NO UI

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Cardio Fitness calc, Run (WITH wear)

FOR ADMIN ONLY, NO UI

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ID: 145 Cardio Fitness (walk no wear)

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ID: 308 Cardio Fitness (walk with wear)

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ID: 143 Cardio Fitness (run no wear)

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ID:309 Cardio Fitness (run with wear)

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