90 days to get ready. 4 days a week both back to back or what ever break your allowed in testing. fit test prep do as of the perscribed exercise as you can for Keep that in your notes and rest 5 minutes. Enter that number into Max Number of Reps box and the site will do the math and display the sets needed. 40 seconds to a minute rest inbetween sets. You can skip the tabata portion.
Next is cardio or preping for some kind of run. I recommend the tredmill but, occasionally the road if you can but use what you have just don't skip! The program is based on the couch to 5k and very succsessful at uping your run time. The road is not like the tredmill but a tredmill will keep the pace for you, less cheating. NOTE: the cardio has files to download from British National Health Service so you just keep pace with the music.