The Navy Physical Readiness Test (PRT) include an option to use a stationary bike instead of completing a 1.5-mile run. Many individual opt for the stationary bike portion of the PRT due to the fact that the stationary bike portion of the test are useful for individuals who have certain medical profiles or joint issue. On the stationary bike, an individual can display there cardiovascular output over a set distance.
The stationary bike is calibrated to represent the equivalent output of an 8-mile ride outdoors. For this portion of the test, the primary factor is time. The more faster that an individual completes the bike portion of the test, the higher category for fitness can be achieved.
How the Navy Bike Test Works
Individuals can achieve categories such as Outstanding or Excellent if they can complete the bike portion of the test in a fast enough time. These time benchmark can be adjusted for age and gender. An online calculation tool allow individuals to input there age, gender and time for the bike portion of the test to display there fitness category and points.
Within the Navy, each fitness category have a specific meaning regarding a persons career. A score of Satisfactory is required to ensure that an individual does not receive a failure on their Fitness Report. However, scores of Good and Excellent can provide individuals with more additional reasons for promotion within their career.
An Outstanding score is the highest score that an individual can achieve on the physical fitness test. Often, individuals who receives an Outstanding score for the stationary bike portion of the test have completed the bike portion in under nine minutes. These standards is established for the stationary bike portion of the PRT for specific reasons; they are based off certain data regarding Navy Physical Readiness Test requirement for Navy Special Warfare Selection and Training (NWST) and Navy Special Warfare Combatant (NSWCC) candidate.
In order to complete the bike portion of the PRT effective, there are some method that can be utilized. Five minute of easy spinning is recommended prior to beginning the test. The bike that are used for the test must be approved by the Navy.
During the test, an individual should pace themselves and aim for negative split for the test. This means that they should spend less time completing the first half of the bike ride then they do the second half. Additionally, individuals should hydrate prior to beginning the test; drinking water during the test can affect there rhythm on the bike.
The time that an individual completes the bike portion of the test must be logged to the nearest second; two second can make the difference between a satisfactory and unsatisfactory score for the physical fitness test. The stationary bike is just one portion of the Navy Physical Readiness Test. The other portion of the test include push-ups, sit-ups and plank holds; each of which has the same weight as the stationary bike portion of the test.
Thus, an individual can have a high score on the stationary bike, but if they fail the other portion of the test, they will not receive a high score for the overall PRT. These test are performed every six month by the command for each service member. Additionally, if an individual fails the Navy Physical Readiness Test, they may be required to undergo a body composition assessment and a plan to improve there fitness.
There are a few piece of equipment that can be used for the test. The stationary bike must be properly calibrated. However, if an individual choose to use a road bike for the test, they can use clip-in pedals for there shoes and use an aerodynamic posture while cycling to reduce the time required to complete the required distance for the test.
Additionally, individuals should wear proper clothing for the test, such as fitted short. After completing the test, individuals should stretch there quadriceps and there calf to avoid muscle soreness after the test. Finally, knowing the various benchmark for each portion of the test can help an individual to alleviate the anxiety that they may feel regarding the test.
By visualizing the cutoff time for each portion of the test during there warm-up period, or by using a log to track there improvement in time for each portion of the test, as well as by utilizing the calculation tool for the test, an individual will understand the speed at which an individual must ride the stationary bike to improve there fitness category.
