Military Fitness Test, SIX PRE-SET Workouts

MILITARY FITNESS TEST

The 95Ci exercise bike features an Air Force Physical Readiness Tests (PRT). This test is similar to the fit test workout, except that it does not have a preset time goal. The Air Force PRT is located in the Personal Trainer Workouts.

To begin an Air Force PRT:

Press the Personal Trainer button repeatedly until the Air Force PRT appears in the message center and press ENTER to select the Air Force PRT option.

The message center will prompt for a user weight (ENTER WEIGHT). Enter a weight between 75 - 400 pounds using the NUMERIC KEYS. Press ENTER to accept the weight.

The message center will next prompt for a user height (ENTER HEIGHT). Enter a height between 36 - 90 inches using the NUMERIC KEYS. Press ENTER to accept the height.

The message center will next prompt for a user age (ENTER AGE). Enter an age between 17 - 70 years using the NUMERIC KEYS. Press ENTER to accept the age.

The message center will next prompt for a user gender (SELECT GENDER). Using the UP/DOWN ARROW KEYS, select a gender. Press ENTER to accept the gender selection.

The message center will next prompt for a user Fitness Level ("Do you participate in Aerobic Activity at least 20 minutes per session 3+ times per week"). Using the UP/DOWN ARROW KEYS, select 'YES' or 'NO'. Press ENTER to accept the selection.

The Air Force PRT begins after the user selects their Fitness Level and presses ENTER. During the PRT the user must maintain 50-80 RPM. If the user pedals outside this range, a warning message is displayed. If the user continues to pedal outside this range for more than 10 seconds, the test is terminated. If the user's heart rate exceeds 85% of their theoretical maximum heart rate, the test is also terminated. The Air Force PRT requires a user's heart rate throughout the test. Heart rate is recorded every minute, and if it is not detected, the test will terminate. The PRT starts with a 2 minute warm-up. After this warm-up, an initial wattage setting is determined from the user's input data. The PRT then monitors a user's heart rate and determines if more resistance is needed. After 6 minutes at a constant wattage, the exercise bike will try to calculate a score.

SIX PRE-SET WORKOUTS

AROUND THE WORLD, CASCADES, FOOT HILLS, INTERVAL, KILIMANJARO, and SPEED TRAINING are variations of the HILL workout. These workouts cannot be changed "on the fly."

AROUND THE WORLD is an interval-training workout in which the hills resemble scenes of various geographical areas.

CASCADES is a two-peak workout in which intensity levels gradually increase and decrease. FOOT HILLS is a rolling hill workout with low intensity levels.

INTERVAL is a Hill workout in which intensity levels rise and fall. The higher levels gradually incline toward a peak and then gradually decline.

KILIMANJARO is a Hill workout in which the intensity levels gradually incline toward one ultimate peak and then gradually decline.

SPEED TRAINING is a Hill workout in which the intensity level alternates between high and low lev- els very quickly to simulate a typical speed-training workout.