Rockport Walk Tips

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Aug 2011
11:11pm, 1 Aug 2011
544 posts
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JulesO
Hello! As part of the Reserve Forces, I used to have to do an annual Multi-Stage Fitness Test (MSFT) aka "The Bleep Test".

Due to back injury problems, I have been told by the Medical Officer that I can now opt for a "Rockport Walk" instead - which is a more strictly measured walk with a HRM on. I have been told to aim for about a 12-minute time for the measured (1-mile-ish) distance, which is quite a swift walking pace!

I have done some experimental walks on a Treadmill, but am about to begin practicing outdoors - can anyone offer some good tips on ways to build up to the walking pace needed (I need to keep my HR average down!! - I have found (for example) that the US Marine Corps Marching Band playing "Semper Fidelis" seems to be a good marching pace...

I guess I need to develop a good strategy to do this - e.g. is it best to start fast, and finish slow, or vice versa?

Any and all practical help welcome!
Oct 2011
8:27pm, 4 Oct 2011
545 posts
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JulesO
No takers? :-(
Oct 2011
8:39pm, 4 Oct 2011
3651 posts
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mulbs
sorry to be of no help whatsoever and the only thing I know about tunes and pace is that nelly the elephant and the archers theme tune are both used for cpr. good luck though!
Oct 2011
8:43pm, 4 Oct 2011
457 posts
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Stewie
Ive got the bleep test on sat morning at 7 am and know what I'd rather be doing mate ;) can't the pti's give you some idea ? theyre normally pretty good, well the RAF ones are anyway, good luck with it anyway
Oct 2011
8:50pm, 4 Oct 2011
1343 posts
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Mykey
Jules-I have been told it is more to do with the heart rate than the speed of the walk. I found this calulator thing which might help you id a strategy:

exrx.net

Good luck. I'd rather the BFT...
Oct 2011
10:52pm, 5 Oct 2011
547 posts
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JulesO
I'd much rather the BFT myself! It's only the impact and the turns that F*ck me up!

Never failed it until had back problems - but it's nice to know the RAF recognises the problem, and provides an option!

I've got to achieve a VO2 Max of 36.9 or above, so by jiggling with Mykey's spreadsheet, I'd be looking at a 14-minute mile, keeping HR below 150....?

Gives me something to train towards - I've also been advised I can't wear an MP3 player, and it's best not to swing your arms!!

Cheers guys, it's a start!
Oct 2011
4:11pm, 11 Oct 2011
471 posts
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Stewie
When you got your test Jules ?
Oct 2011
7:59pm, 21 Oct 2011
548 posts
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JulesO
Got to book it by March...
Jan 2012
10:02am, 17 Jan 2012
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JulesO
Well, I was medically upgraded in December, and took my first RAFFT yesterday - Rockport Walk, instead of shuttle-runs...

To my extreme shock, I passed first time - 8 laps of the track took me 11m52s, average HR was 163 (not brilliant, but I am out of training lol) - vo2 quoted was 42.4

Press-ups 35 in a minute (needed 17), Sit-ups 29 in a minute (needed 25)

I put the figures for my Walk into Mykey's exrx.net site, and it confirms pretty much what the RAF told me, so that's a good guide for the future!

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Hello! As part of the Reserve Forces, I used to have to do an annual Multi-Stage Fitness Test (MSFT)...

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