Max-Time: Plank

Quickly measure and calculate your endurance

This assessment uses the Plank exercise to measure the strength and endurance of the back and core stabilizing muscles. Abdominal strength is important because it stabilizes the body during exercise and will therefore help you to avoid injury as you increase your level of activity.

Max-Time: Plank Protocol

Purpose

Evaluate the ability of the mid body and core muscle groups to sustain isometric contractions against body weight resistance for an extended period of time or until failure

Equipment

Mat and stopwatch

Procedure

The participant lies face down on a mat resting on forearms and a portion of their palms flat on the floor in line with their elbows. He or she will flex their quadriceps, gluteals, and core to raise the body up off the floor keeping their back parallel to the floor by flexing their entire core. At the end of the duration, instruct the participant to stop exercise by returning both knees to the floor.

Max-Time: Plank Calculation

min
sec

Calculation Result

DATE -
Plank (Max-Time) -
Plank Classification -

Max-Time: Plank Classification Chart

Male:

CLASSIFICATION FROM TO
Very Poor 0 62
Poor 63 79
Fair 80 89
Below Average 90 97
Average 98 110
Above Average 111 122
Good 123 137
Very Good 138 157
Excellent 158 > 158

Female:

CLASSIFICATION FROM TO
Very Poor 0 35
Poor 36 48
Fair 49 58
Below Average 59 63
Average 64 72
Above Average 73 84
Good 85 95
Very Good 96 108
Excellent 109 > 109

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