Fitness

We provide customers with qualitative human performance measurements using various variables for improved sports performance.  The human performance measurements (e.g., heart rate, VO2) are compared to indicators of improved sports performance (e.g., speed, rate, efficiency). When these data variables are collected and analyzed, real-world testing of the athletic effort is compared to the previous sample of human performance measurements.  The results of this test of human performance are scored and quantified (e.g., 1.5x). 

What makes us different? Results from years of racing, competition, and military physical fitness training. We take sports knowledge and a scientific method approach to transform you. This process starts with a plan and ends with the best version of yourself. 

Voracity Bootcamp Plan ©2025

Instructor: Albert

1.  Basic Training (September 24 - 30)

The base physical fitness program is geared toward the PFA assessment test, emphasizing sit-ups, running, and pushups. Some military physical exercises are scored on the maximum number of repetitions, such as sit-ups and pushups, for 2 minutes. While time is scored for the run (1.5 miles) and the swim (500 meters). Different services require different exercises, such as pull-ups for the Marines and sit-ups, running, and pushups. In week 1, the proper technique for these exercises will be demonstrated and recorded in a mock assessment. 

2.  Team Calisthenics (October 1 - 7)

This week, various military exercises are used in military training to enhance the team experience. Proper attention is given to listening to orders and commands. The following exercises will be taught: Burpee, Walking Lunge, Deep Squat, 8-count Body Builder, Leg Levers, and Flutter Kick. In addition, daily quarter-mile runs two times a week, swimming, and pull-ups.

3.  Calisthenics (October 8 - 14)

This week's military exercises include Good Morning Darling, Obliques, V-Up, Dive Bomber, Triceps Push-Up, and Triangle Push-Up. In addition, daily quarter-mile runs two times a week, swimming, and pull-ups.

4.  Cardio (October 15 - 21)

This week focuses on running and swimming with sprint runs and swims that will increase fast twitch muscles. For example, using the fartlek method in running for one minute, running hard and then running slow for one minute, running hard for two minutes and slow for one minute, running hard for three minutes and slow for one minute. For swimming in a 25-meter pool, swim fast for 25 meters and slow for 25 meters repeatedly for five laps.

5.  Mock PFA (October 22 - 28)

This week is a mock physical fitness assessment (PFA) test. According to the instructor, a lighter workout day allows the muscles to recover because there will be a mock PFA at the end of the week. Recruit is to be tested in all categories in the order of sit-ups, push-ups, and runs for the Navy. Each service, Army, Navy, Marines, and Air Force, has its respective requirements according to weight, age, and body fat percentage. Specific PFA requirements for each service (e.g., Army, Navy, Airforce, Marines) and special operators (e.g., Navy Seals, Army Ranger, Airforce Special Warfare) can be referenced at the Military.com website (Smith, 2014).

6.  Swim Techniques (October  29- November 4)

This week will focus on swimming, useful for special operations such as Navy Seals. A particular swimming technique called the combat side stroke is to be practiced. In addition, swimming techniques (freestyle, underwater, breaststroke, dolphin kick) are to be evaluated.

7.  Endurance Test (November 5 - 11)

This week is the endurance test. Special exercises that test endurance include a series of push-ups and set-ups, running, and obstacle course challenges. 

8.  Mock PFA (November 12 - 18)

This week's exercise is another mock PFA and hell week. The challenges of mental stamina will be tested.

References

Smith, S. (2014, Jul). What You Should Know About Any Military Physical Fitness Test. https://www.military.com/military-fitness/fitness-test-prep/physical-fitness-test-standards

Voracity ©2025

Instructor: Albert

January 21, 2025

Whether you are a seasoned triathlete or a beginner, the type of triathlon (e.g., off-road, on-road) and distance (e.g., sprint, Olympic, 70.3 Ironman, full Ironman) are significant factors for planning your training. The two world championships in Hawaii are Xterra and Ironman, respectively, off-road and on-road. Other triathlons include local sprint and Olympic distances. The difference between the off-road triathlon and the on-road triathlon, aside from the distances, is the off-road triathlon uses mountain bikes of the cross-country (i.e., XC) type and the on-road triathlon uses triathlon road bikes. Although both on-road and off-road triathlons have open-water swims, the running portion of the off-road triathlon is trail running, and the on-road triathlon is road running. 

The point of this question of training plan and style can be modeled for the type of course, hilly and flat. Each type uses different power and muscle groups, as shown in Figure 1. The following figures show the data of a hilly bike ride simulated on a Peloton in Figures 2, 3, 4, and 5 (Peloton, 2025). On a hilly bike ride, the resistance varies from small to big hills, where power effort increases, as shown in Figure 2, with the highest effort being 204 watts, which is related to the resistance shown in Figure 3 as best at 54%. Another factor is the speed in Figure 4, with the best at 21.6 mph, and cadence shown in Figure 5 at a best of 104 rpm. This bicycle is suited for a power workout and is similar to training on a hilly course for off-road triathlons. 

As a former sponsored competitive athlete, I like to start my season with bicycle training. Most of my competitions are of the Xterra World Championship and Ironman 70.3, and my training starts at the end of January. In January, it isn't easy to ride outside due to the climate, so I bike indoors. I find riding on my bike trainer boring, and I do not enjoy riding there for more than 20 minutes. Instead of using my bike trainer, I prefer to train on the Peloton, where the rides are enjoyable, and the classes suit a wide range of audiences. In my case, I like to simulate the off-road Xterra conditions with a cycling class that combines high-intensity interval training (HIIT) with simulated hill climbs. The HIIT training is designed to work your legs and improve your overall fitness by alternating between quick bursts of high effort and periods of slightly increased resistance, simulating uphill pedaling. This effort impacts muscle groups such as glutes, hamstrings, and quads. 

At the start of the season, I will start with the base phase. The different phases from base to race day are covered in most triathlon guidebooks. I usually follow the Ironman 70.3 training plan because my race day in Hawaii falls from September to October. After my triathlon season, I shift to marathon training from October to December, with a race day in December. One of the requirements to be sponsored was to race every quarter and have a top-five ranking in your category. This meant that I had to plan most of my races for the year and know my competition. 

References

Peloton. (2025, January). Retrieved online from https://www.onepeloton.com/