The Playbook For The Modern Man

Test Your Fitness Against This Gruelling America’s Cup Training Program

You’re a beast on land, but are you a beast at sea?

Crossfit, barbell squads, broga…whatever fitness fad you want to call it, fitness training for the America’s Cup can match it – and possibly beat it.

As the world’s most glamorous boat race to captivate audiences on a global scale, Emirates Team New Zealand has long been the frontrunner to beat amongst equally-talented teams from Great Britain, Japan and Sweden.

Outside of the race though the sailors and crew members face a different kind of contest – a gruelling test of their will and their bodies.

Think you can outperform a crew member of the America’s Cup?

Try your fitness against Emirates Team New Zealand’s cycle test below. It’s about endurance as much as it is about strength and flexibility.

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Warm Up

15 minutes

  • 5 minutes easy aerobic cycling
  • 4 x 30 seconds increments/30 seconds recovery cycling
  • 2 minutes easy aerobic cycling
  • 4 x 10 second burst increments/20 seconds recovery cycling
  • 2 minutes easy aerobic cycling
  • Prepare test functions into watt bike (can be done on any stationary bike)

Start Test

12 minute test

  • 24 efforts
  • 20 second efforts
  • 10 seconds required to stop pedalling
  • Graded by average power output (Watts) over all efforts

Aims

  • Maintain a low aero position
  • Keep your butt on the seat during the whole test
  • Must stop cycling during recovery 10 seconds.

Cool Down

  • 15 – 20min light aerobic cycling with a good stretch after

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RELATED: Special Forces Commandos Train Like This To Get Insane Strength & Stamina

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