The Individual Medley is a 2 day individual functional fitness competitive format. At the International level this format contains six (6) tests of fitness across a standardized set of categories. The capacities tested in the Individual Medley are Aerobic Capacity, Strength, Bodyweight Endurance, Bodyweight Skill, Mixed Modal, and Power. A brief description of each category can be found below.

Aerobic Capacity

This test contains repeatable cyclical work. It tests the athlete’s ability to pace, perform work, and recover quickly. Athletes train for this test by improving their movement efficiency and economy.

Strength

This test contains strength work with a barbell. It tests the athlete’s timing, coordination, and athleticism while working under a heavy load. Athletes train for this test by improving their baseline strength and improving their movement technique.

Bodyweight Endurance

This test contains bodyweight movements paired with cyclical movements. It tests relative muscle endurance. Athletes train for this test by improving their personal body awareness and output.

Bodyweight Skill

This test contains advanced gymnastics skill work. It tests the athlete’s pacing ability, range of motion, skill, and core control. Athletes train for this test by putting time into developing and learning advanced bodyweight skills.

Mixed Modal

This tests contains a variety of tasks and challenges. It tests the athlete’s ability to transition between movements, perform movement variations, control pacing, and handle load variations. Athletes train for this test by knowing their own physical capacities and learning how best to deal with a large volume of varied work.

Power

This test contains a high demand of work to be performed for a short time frame. It tests the athlete’s ability to execute movements quickly with a proper strategy in order to display speed and pure power. Athletes train for this test by turning strength into power production as well as refining their ability to perform one final task of 1-2 minutes of real work after 5 previous competitive events.