What is a "measurable" workout?

Your Whole Life Challenge begins with the Whole Life Challenge Body, Fitness & Lifestyle Measurements.

This consists of four parts:

  1. Body measurements
  2. A measurable workout
  3. A before photo
  4. The Quality of Life questions

Your final ranking among your teammates will be partially determined by your improvement in your measurements and workout.

What is a "measurable" workout?

For a workout to be measurable, it must be a physical activity that can be scored or timed with a single number, either a TIME or a SCORE. A 5k run is a good example. You start when the gun goes off, give it an all-out effort, and get a time when you cross the finish line. Your time is the measurement.

Fortunately, there are many options for completing a measurable workout other than just running a 5k.  No matter what you choose for your workout, there are three things any measurable workout must contain:

  1. It must be either timed or scored. That means your typical spinning, yoga, aerobics or Zumba class is out. These usually don't contain elements that are measurable. While your fitness class might be timed (60 minutes), there is nothing you can score yourself on for that time. (more on that below).
  2. It must be an "all out effort" so that you know it's representative of your best, and that your improvement is real, not the result of a change in the effort you put in.
  3. It must be something that you can repeat, exactly, so the only change is you. 

What's the difference between a "scored" workout and a "timed" one? 

A scored workout is one for which the time is fixed, and you do as many repetitions of a movement or series of movements as possible.

Examples of scored workouts:

  • the number of sit-ups you can complete in 2 minutes
  • the max distance you can row, walk or run in 5 minutes (max effort)
  • the number of reps of 5 push ups, 10 sit ups and 15 squats you can you can complete in 20 minutes  

A timed workout is one that the distance or number of reps is fixed, and you try to complete it as fast as possible.

For example:

  • a 5k or 5 mile run
  • a walk around your block
  • a 2,000m row
  • 50 squats, 40 sit ups and 30 push ups

If you're participating with a team, we recommend that you do the workout that your Team Captain gives you so that you're eligible for any local prizes that your team may be offering. If your Team Captain doesn't give your team a workout, you're doing the Challenge on your own, or injuries or physical capacity preclude you from doing what your team is doing, you can select any measurable workout you'd like.

Additional resources:

If you still have questions, please click here to send our support staff a message. They are happy to help you. 

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