YOUR SCOREBOARD

How did your time measure up against the Gym Jones standard?

< 8MIN 0SEC AVERAGE

Crawling over the finish line? Don’t fret – you’ll be working at over 85% of your max heart rate, which will ensure your metabolism continues to chew the fat for the next 48 hours.

< 7MIN 0SEC FIT

Leaving the opposition in your dust, these plyometric posterior-chain exercises will help you develop more explosive power in order to outsprint the most dogged of defenders.

< 5MIN 30SEC ADVANCED

At this level you’re boosting haemoglobin and red blood cell levels, carrying more oxygen to your muscles for an endurance boost akin to altitude training.

< 4MIN 30SEC ELITE

The Gym Jones standard. This monstrous time is equivalent to a new rep every 2.5sec. Yes, it will hurt – considerably so – but unfortunately that is somewhat the point. Enjoy.