Baseline Performance is required for Forward, Endure, and Advanced programming.

Your baseline is more than just a starting point. It’s the foundation for everything you’re about to build.

Taking the time to assess where you are right now gives you clarity. It helps you set meaningful goals and track real progress. You'll be able to say, “I’m stronger than I was. I’m faster. I’m more prepared.”

A lot of athletes skip this step, especially when they’re new. But skipping your baseline is like heading out on a long ruck with no map. You might get somewhere, but how will you know if it’s where you meant to go?

What Your Baseline Tells You

• Where you are today. Not last year, not five years ago.

• How much intensity you can safely bring to your workouts and rucks.

• Where your movement needs attention This is especially useful for things like postural habits or tight hips limiting your stride.

• How you’re growing over the course of your PATHFINDER program.

A good assessment doesn’t just live in your tracker. It gives you insight, and if you use it, it can change how you train.

THE BASELINE PERFORMANCE IS BODYWEIGHT FOR PUSH-UPS & SIT-UPS. IGNORE THIS GUY ^^

What Is Baseline Performance?

Your Baseline Performance is how you (and PATHFINDER) track progress across your 12-week Class. It’s a snapshot of where you're starting, so that at the end, you can clearly see how far you’ve come.

You’ll assess yourself in four key areas:

• 2-minute maximum push-ups

• 2-minute maximum sit-ups

• 2-mile run time

• 2-mile ruck time

Don’t worry if this feels intimidating, especially if you’re new. Everyone starts somewhere, and there’s no "perfect" score. The goal is progress, not perfection.

How to Perform Your Assessment

Timing & Structure
You don’t have to do all four assessments in one day. You can spread them out: push-ups today, sit-ups tomorrow, rucks on the weekend. The important part is that you complete and log each one early in the Class so you have something to compare at ENDEX.

Proper Form
You'll want to use proper push-up and sit-up form as prescribed by the APFT guidelines. If you're not quite there yet, do your best. Record what you can do now, and work toward improved form over the next 12 weeks. Progress counts just as much as reps.

Guidelines for Each Exercise

Push-ups & Sit-ups (2 minutes each):
Do as many reps as you can in two minutes using the best form you’re capable of. Record those numbers.

2-Mile Run:
Complete the full 2 miles in one go. It’s okay to walk or mix walk/run intervals if you're new to running. Just give it your best effort. No rucks allowed for the run portion. Try to use a flat course.
Alternative: You may complete the Rockport Walking Fitness Assessment (explained below) if running isn't a good option for you.

2-Mile Ruck:
Complete 2 miles in one continuous ruck. Ruck weight is up to you. It doesn’t need to match PATHFINDER Advanced standards. Just make sure to use the same weight at ENDEX for your comparison.

If You Have Limitations

If any of the exercises aren’t medically safe or physically possible for you, just skip that metric. PATHFINDER is designed to meet you where you are, not force unsafe movement.

Why We Recommend Running (If You’re Able)

Running is not required, but it’s strongly encouraged because:

• It creates faster cardiovascular gains

• It helps improve your rucking gait for better efficiency and endurance

• Even run/walk intervals will lead to better gains than walking alone over time

If You Can’t Run

No problem. We’ll never ask you to do anything that jeopardizes your health. You may complete the Rockport Fitness Walking Assessment instead. This test is validated by research (including a 2011 Military Medicine study) as a solid alternative to standard running tests for measuring cardiovascular fitness.

More information about the Rockport test is included below in the “Common Questions” section of this guide.

Recording Performance

Baseline Performance is found on your dashboard in the Online Log system that has your log system options. You will see a button labeled: Set Performance. Click/tap that button to get to the new entry form where you can enter your baseline metrics.

When you click/tap the "Set Performance" button you will see a new screen where you can enter your numbers. Enter your numbers carefully; once you submit them you will not be able to edit them. 

You will also notice that the ENDEX stats are inaccessible at this time. Those will not come available until one week prior to the end of Class. We request that you do not test your performance until at least that time, especially if you have not completed your program requirements. You will still be able to update your ENDEX stats for about a week after then end of Class, so you can even test after ENDEX if you need to.

Common Questions

Do I have to do this?
Yes. For rosters in Advanced, Endure, and Forward, completing your Baseline Performance assessment is required.

Why are we doing this?
Two key reasons:

1. To establish clear, measurable performance benchmarks so you can see your progress.

2. To publish aggregate results (without names) that demonstrate PATHFINDER’s effectiveness as a training program.

Are you going to post my results publicly?
No. We never publish individual names or Roster Numbers with performance stats. Only aggregate data is shared.

What if I forget to do it?
Your Course Advisor will remind you, and so will we. We've got your back.

Can this count as one of my workouts?
No. The Baseline Assessment is its own thing.

Can it count as a Challenge?
Yes—but only if you complete the push-ups, sit-ups, and 2-mile run following APFT-style guidelines:

• Forward: If you pass with a score of 60+ in each event, this can count toward the APFT Achievement Challenge.

• Endure/Advanced: If you score 250 or higher total, it can satisfy the APFT Challenge for Endure, or the APFT Requirement for Advanced.

Do the miles count?

• Ruck miles: Yes - these count toward your PATHFINDER mileage requirement.

• Run miles: No - run miles do not count toward your mileage total.

How do you measure performance improvement?
We’ll calculate:

• Percent increase in push-up and sit-up totals

• Percent decrease in run and ruck times

We may also track average, median, best, and least improvements across the Class to help everyone see how much growth is happening collectively.

Can I transfer my ENDEX stats to the next Class?

Yes, if your ENDEX assessment was completed within 10 days of your last Class ending and the new Class beginning, you can transfer that data into your new STARTEX. Just remember: you'll still need to complete a new ENDEX at the end of the current Class. If you miss a Class or don’t have recent Baseline data, a fresh assessment is required.

How do I do the Rockport Walking Fitness Assessment?

This is the approved substitute for the 2-mile run and must be completed without a ruck. Here’s how:

• Use a flat, 1-mile walking course (like a standard track - 4 laps = 1 mile)

• Ensure the path is clear of traffic, stop signs, inclines, or hazards

• Warm up for 5–10 minutes with easy walking

• Start your stopwatch and walk as fast as possible without jogging

• When you finish 1 mile, stop the timer and record your time

Can I track my VO2 max to monitor cardiovascular progress?

Absolutely. This is optional, but helpful for athletes who want deeper insight. You can use either the run or walk assessment to calculate it.

Here’s how:

1. Take your heart rate immediately after your run/walk.

   • Count beats for 15 seconds and multiply by 4 (e.g., 40 beats = 160 bpm).

2. Plug your data into this VO2 Max formula:

VO2 max = 132.853
− (0.0769 × your weight in lbs)
− (0.3877 × your age)

• (6.315 if male, 0 if female)
  − (3.2649 × your walk/run time in minutes)
  − (0.1565 × your heart rate at test end)

Note: This is for your personal use. We do not require or track this data.

What should I do if something goes wrong?

Let your Course Advisor know right away. They’ll help troubleshoot and contact HQ if needed.

If you’re having a problem with the logging system, try to take a screenshot of the issue so we can resolve it faster.

Challenge Safety & Restrictions

• Always carry a basic first aid kit.

• Ruck safely. Share your route and estimated return time with someone who can assist in an emergency.

• Obey all laws. Do not trespass. If unsure about access to any facility, consult management for permission.

• You assume all risks. PATHFINDER is not liable for any injury, damage, or death resulting from participation in its programming.

All PATHFINDER Challenges are © PATHFINDER Ruck Training. Unauthorized reproduction or distribution is prohibited.