Appendix C—Training for the Work Capacity Tests

These fitness programs are based on the average individual. You may have to adjust the times, your rate of progression, and how much you exercise on a given day. We recommend that you follow the general flow of the program. Progress modestly and you will maintain your health while you improve your fitness.

Begin training at least 4 to 6 weeks before your test. Most of the training will simulate the activity of the test, gradually increasing the distance and the weight carried. Wear the same footwear during training that you will wear during the test.

Training for the work capacity test is no substitute for training for the job of wildland firefighting.

Preparing for the Walk Test

If you have completed the White Walk- Jog Program (appendix A), you are ready to prepare for the Walk Test (1-mile hike in 16 minutes). If you have not been physically active, we suggest that you start training by taking the Walk and Walk-Jog Tests (see chapter 8). Begin the Red, White, or Blue fitness program at the appropriate week based on your test results. To prepare for the Walk Test, complete at least the White Walk-Jog Program. Begin training 2 weeks before the test.

You will need to find a measured mile—a ¼-mile (400-meter) track at a local school or park will do.

Week 1

Day 1—Walk one ¼-mile lap to warm up. After the warmup lap, time yourself walking briskly for one lap. Your target time is 4 minutes or less. Walk slowly for one-half lap, then briskly walk another lap. Repeat five times.

Day 2—Walk one lap to warm up. After the warmup lap, time yourself walking briskly for 1½ laps. Your target time is 6 minutes or less. Walk slowly for onehalf lap, then walk briskly for another 1½ laps. Repeat three times.

Day 3—Hike or walk continuously for 25 to 30 minutes at a comfortable pace. This is an easy day.

Day 4—Walk one lap to warm up. After the warmup lap, time yourself walking briskly for two laps. Your target time is 8 minutes or less. Walk slowly for one-half lap, then walk briskly for two laps. Walk slowly for another one-half lap.

Day 5—Hike or walk continuously for 30 to 35 minutes at a comfortable pace. This is an easy day.

Day 6—Walk one lap to warm up. After the warmup lap, time yourself walking briskly for 2½ laps. Your target time is 10 minutes or less. Walk slowly for one-half lap, then briskly for 2½ laps. Walk slowly for another one-half lap, then briskly for another 2½ laps. Finish by walking slowly for one-half lap.

Day 7—Hike or walk continuously for 30 to 35 minutes at a comfortable pace. This is an easy day.

Week 2

Day 1—Walk one lap to warm up. After the warmup lap, time yourself walking briskly for three laps. Your target time is 12 minutes or less. Walk slowly for one-half lap, then time yourself walking briskly for two laps with a target time of 8 minutes or less.

Day 2—Walk one lap to warm up. After the warmup lap, time yourself walking briskly for 3½ laps. Your target time is 14 minutes or less. Walk slowly for onehalf lap, then time yourself walking briskly for another 1½ laps with a target time of 6 minutes or less.

Day 3—Hike or walk continuously for 30 to 35 minutes at a comfortable pace. This is an easy day.

Day 4—Walk one lap to warm up. After the warmup lap, time yourself walking briskly for four laps. Your target time is 16 minutes or less. If you can do this, you have met the requirements for the Walk Test. We suggest that you continue training for another 3 days to help assure that you pass the Walk Test.

Day 5—Hike or walk continuously for 30 to 35 minutes at a comfortable pace. This is an easy day.

Day 6—Walk one lap to warm up. After the warmup lap, time yourself walking briskly for five laps or as far as you can, up to eight laps (2 miles). Maintain a pace of 4 minutes or less per lap.

Day 7—Hike or walk continuously for 30 to 35 minutes at a comfortable pace. This is an easy day.

You are ready for the Walk Test. If it is not scheduled right away, maintain your training with 30 to 60 minutes of moderate walking on most days. Pace yourself at 4 minutes or less per lap for 1 to 2 miles at least twice a week.

Preparing for the Field Test

If you have completed the Blue Jogging Program, you are well qualified to prepare for the Field Test (a 2-mile hike in 30 minutes carrying a 25-pound pack). If you have not been physically active, we suggest that you start by taking the Walk and Walk-Jog Tests (see chapter 8) and begin the Red, White, or Blue Programs at the appropriate week, based on your test results. To prepare for the Field Test, complete at least week 4 of the Blue Jogging Program. At that point, you should be ready to begin specific training for the Field Test, using the following progression. Expect to take 2 to 3 weeks to prepare after reaching the midpoint of the Blue Jogging Program.

You will need to find a measured 2-mile trail. Mile markers on a road will work if the road has a wide shoulder. A track at a local school or park also works well.

• Briskly hike a 2-mile flat course without a pack. Do this every other day until you can hike the course in less than 30 minutes. On days between hikes continue the Blue Jogging Program.
  
  
• Wear a pack weighing 12 to 15 pounds on your training hikes. Continue to hike on alternate days until you can complete the 2-mile course with the light pack in less than 30 minutes. Continue to progress in the Blue Jogging Program, or stay active in other ways, on alternating days.
  
  
• Gradually increase the weight in the pack for your training hikes. Adding 2 to 3 pounds each hike while maintaining the 30-minute pace for 2 miles will get you to your target within three to five sessions (1 to 1½ weeks). On the days between hikes, consider hiking hills (with your pack) to build leg strength and endurance, jogging, or participating in other physical activities. If you will be doing specific firefighting tasks, the days between your training hikes are a good time to begin practicing those activities.

Preparing for the Pack Test

If you have completed the Blue Jogging Program, you are well qualified to prepare for the arduous Pack Test (a 3-mile hike in 45 minutes carrying a 45-pound pack). If you have not been physically active, we suggest that you start by taking the Walk and Walk-Jog Tests (see chapter 8) and begin the Red, White, or Blue Programs at the appropriate week, based on your test results. To prepare for the Pack Test, you should complete the Blue Jogging Program, which requires a similar level of aerobic fitness as the Pack Test, and prepares you for the specific training needed to complete the Pack Test. Expect to take 2 to 4 weeks to prepare after completing the Blue Jogging Program. You will need to find a measured 3-mile trail. Mile markers on a road will work if the road has a wide shoulder. A track at a local school or park also works well.

Briskly hike a 3-mile flat course without a pack. Do this every other day until you can hike the course in less than 45 minutes. On the days between hikes, continue the walk and jog workouts in the Blue Jogging Program and begin task-specific job training outlined for specific crews.

Wear a pack weighing about 20 to 25 pounds during your training hikes. Continue hiking on alternate days until you can complete the 3-mile course with the light pack in less than 45 minutes. On alternate days begin hiking in hills, continue with job-specific training, or enjoy other physical activities.

Gradually increase the weight in the pack, adding 3 to 5 pounds each hike. Maintaining the 45-minute pace for 3 miles will get you to your target within five to seven sessions (1½ to 2 weeks). On the days between training hikes, take longer hikes in hills (wearing your pack) to build leg strength and endurance for the fire season, jog, or participate in other physical activities (such as mountain biking). Continue to train for specific fire tasks your crew will perform, such as line digging, brushing, sawing, and similar activities.