The bike is programmed to a Manual routine for 14 minutes . The first 12 minutes serve as the live testing phase, while the remaining 2 minutes act as an automated cool-down.
At the exact 12-minute mark , the CFL or Assistant CFL (ACFL) records the total calories displayed on the screen. Calories burned during the 2-minute cool-down are excluded from your score.
For most Sailors, the words "PRT season" conjure up images of running shoes, push-ups, and the beep test. But for those on light duty, recovering from injury, or with medical waivers, the stationary bike is the event of choice. navy prt bike calories
Sailors are resourceful. It did not take long for the fleet to realize that the calorie algorithm can be gamed. Because the bike measures power (watts = torque × RPM), a sailor can achieve the required calorie target through two strategies: high resistance at low cadence (grinding) or low resistance at high cadence (spinning). Physiologically, high-cadence spinning elevates heart rate more for the same wattage, reflecting true cardiovascular strain. But the calorie formula does not distinguish—it only measures net mechanical work.
The test is administered on specific Life Fitness stationary bikes pre-programmed with the Navy’s algorithm. The bike calculates calories using a combination of workload (resistance or METs) and pedaling cadence (RPM). However, the machine does not directly measure oxygen consumption (the gold standard for caloric expenditure). Instead, it uses an equation based on mechanical work: . The Navy’s contracted efficiency factor assumes a standard human metabolic efficiency of roughly 20-25%. The bike is programmed to a Manual routine for 14 minutes
Disclaimer: Always consult with a medical professional before engaging in high-intensity exercise. The caloric numbers provided in this post are estimates for educational purposes and do not reflect official Navy scoring tables.
The physiological adaptation from high-calorie cycling is primarily central cardiovascular endurance (stroke volume, VO2 max). However, the specific muscle recruitment is nearly useless for shipboard tasks. Climbing ladders, hauling lines, and dragging casualties involve eccentric loading, core stability, and upper-body integration—none of which are trained by seated cycling. A sailor could achieve an “outstanding” bike score of 200 calories yet fail to perform a single pull-up or carry a fire hose up a flight of stairs. The test, by focusing on a narrow metabolic output, creates a false sense of readiness. Calories burned during the 2-minute cool-down are excluded
While the exact number of calories required for an "Outstanding" or "Excellent" varies based on your specific demographics (age, weight, gender), here are some general targets to aim for during your training sessions. These are rough estimates based on the metabolic equations used by standard stationary bikes:
Most modern bikes (like the Lifecycle bikes found on most bases) display along with calories and speed. Watts measure your power output.