29
M
ILITARY
F
ITNESS
T
EST
(93R O
NLY
)
The 93R 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 Workouts
Plus Workouts.
To begin an Air Force PRT:
O
Press the Workouts Plus repeatedly until the Air Force PRT appears in the message center and
press ENTER to select the Air Force PRT option.
O
The message center will prompt for a user weight (ENTER WEIGHT). Enter a weight between 75 -
400 pounds using the the UP/DOWN ARROW KEYS. Press ENTER to accept the weight.
O
The message center will next prompt for a user height (ENTER HEIGHT). Enter a height between 36
- 90 inches using the UP/DOWN ARROW KEYS. Press ENTER to accept the height.
O
The message center will next prompt for a user age (ENTER AGE). Enter an age between 17 - 70
years using the the UP/DOWN ARROW KEYS. Press ENTER to accept the age.
O
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.
O
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.
S
IX
P
RE
-S
ET
W
ORKOUTS
(93R
ONLY
)
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 ulti-
mate peak and then gradually decline.
SPEED TRAINING
is a Hill workout in which the intensity level alternates between high and low
levels very quickly to simulate a typical speed-training workout.
