Practising endurance performance improves your ability to cope, move safer and learn perseverance.

When you practise endurance, your body and mind start getting strained. Tolerating this feeling of discomfort will, however, help us develop to a new level and believe in ourselves more.

Fitness Decathlon endurance tasks are: body hold and jogging.

Mid body hold

The aim of holding the mid body is to stay still in the given position for a specified time. When the movement changes, the position is changed as quickly as possible without the mid body touching the surface.


There are six phases in the mid body hold.

  1. Plank on knees for 30 seconds and on toes for 30 seconds
  2. Side plank (hold) on elbows for 30 seconds on both sides.
  3. Cross side plank for 30 seconds on both sides.
  4. Side hold in X position on elbows for 30 seconds on both sides.
  5. Front leaning rest, cross-body, 30 seconds on both sides.
  6. Side hold in X position on elbows for 60 seconds on both sides.

The result is the total time in seconds.


There are two different exercise tasks in jogging. The best task is selected according to the person’s performance and age. We recommend that those with less endurance training background start their task at a moderate pace. This makes it easier to find a level that suits you and ensures a more comfortable performance experience.


15-minute jogging

The aim is to walk and/or jog continuously for 15 minutes at a steady pace suitable for your own level. We recommend 15 minutes of walking/jogging for primary school-aged children and as part of the Exercise analysis of 5 exercise tasks.

The result is the distance proceeded without stops (to the nearest 10 metres).


The goal of the 30-minute jog is to run for 30 minutes.

The result is how long the runner was able to jog continuously and how far they progressed within 30 minutes.


  • Muscle control and mid body endurance

  • Static balance

  • Condition of the respiratory and circulatory system

  • Nerve-muscle system performance