The Army Combat Fitness Test (ACFT) is a critical measure of physical fitness for soldiers in the U.S. Army. One of the alternate events in this rigorous test is the 12,000-meter bike ride. This article delves into the ACFT bike standards for men and women in 2024, highlighting the changes and expectations set by the U.S. Army.
We’ll explore the scoring system, the performance-normed standards, and the impact these have on the physical readiness of soldiers. Whether you’re a soldier, a fitness enthusiast, or simply curious, this comprehensive guide will detail everything you need to know about the ACFT bike standards.
Table of Contents
What Is ACFT?
Unlike the APFT, which consisted of two minutes of push-ups, two minutes of sit-ups, and a two-mile run, the ACFT comprises six events that test a range of physical capabilities including strength, endurance, power, speed, agility, and balance. The goal of the ACFT is to improve soldier readiness, reduce injuries, and enhance unit cohesion by ensuring every soldier meets the same physical standards, regardless of age or gender.
Major ACFT Events And Its Alternatives
The ACFT is structured around six core events that collectively measure a soldier’s physical fitness in a way that is more aligned with combat tasks. These events are:
- 3-Repetition Maximum Deadlift (MDL): This event tests lower body strength by requiring soldiers to lift a maximum weight three times. It simulates lifting heavy equipment or a fellow soldier;
- Standing Power Throw (SPT): Soldiers toss a 10-pound medicine ball backward as far as possible to test explosive power, which is vital for tasks such as moving rapidly over obstacles or aiding a comrade to cover;
- Hand-Release Push-Up (HRP): This variation on the traditional push-up assesses upper body endurance and strength. Soldiers lower themselves to the ground, lift their hands briefly, then push up to the starting position;
- Sprint-Drag-Carry (SDC): Reflecting a variety of battlefield movements, this event involves a series of 50-meter dashes that include sprinting, dragging a sled, carrying kettlebells, and more;
- Leg Tuck (LTK) or Plank: Initially, the leg tuck tested core strength by requiring soldiers to hang from a pull-up bar and bring their knees to their elbows. However, recognizing the need for an alternative due to varying levels of upper body strength, the plank was introduced as an option to measure core endurance;
- Two-Mile Run (2MR): This event remains from the APFT, testing cardiovascular endurance by timing a two-mile run on a flat and measured course [2];
For soldiers unable to participate in one or more of the standard events due to temporary or permanent physical limitations, the Army has developed alternate events. These alternatives, however, are not meant to be easier options but rather adaptations that ensure all soldiers can be assessed fairly while maintaining the ACFT’s standards.
Why Is Bike An Alternate Event and Not A Major One?
The inclusion of a stationary bike event as an alternative within the ACFT framework raises questions about its absence as a primary event. The decision to categorize the bike event as an alternate rather than a core component of the ACFT is multifaceted, rooted in the test’s objectives and the physical demands of combat.
First, the core ACFT events are designed to mimic combat tasks and the physical capabilities they require. While cycling can be an excellent form of cardiovascular exercise, it does not comprehensively simulate the range of movements and physical stresses soldiers encounter on the battlefield. Combat readiness involves not just endurance but also the ability to perform tasks that require strength, power, and agility under varied and often unpredictable conditions.
Second, the stationary bike event primarily tests cardiovascular endurance. The two-mile run already serves this purpose within the ACFT, offering a direct assessment of aerobic capacity that is more universally applicable to the physical demands soldiers face. Running, unlike biking, requires no special equipment and is a fundamental aspect of military training and operations [3].
Furthermore, the bike event is offered as an alternative for soldiers who, due to medical limitations, cannot safely complete the two-mile run. This accommodation ensures that all soldiers have the opportunity to demonstrate their fitness and readiness without being unduly disadvantaged by specific physical limitations. However, making the bike event a major one would necessitate reassessing its relevance to the ACFT’s goal of measuring combat-related physical capabilities comprehensively.
ACFT Stationary Bike Event
The ACFT Stationary Cycling Event involves the use of a stationary bike, a piece of equipment designed for indoor cycling that replicates the experience of riding a traditional bicycle without actual forward movement.
Equipment Utilized: Stationary Exercise Bike
- Event Overview: Participants are tasked with completing a 12 km distance on the stationary bike, providing a rigorous test of their lower body muscular strength and cardiovascular endurance;
- Integration into the ACFT: This event serves as an alternate to assess a soldier’s endurance and lower body strength in a controlled, low-impact manner, making it an ideal option for those with certain physical constraints;
Key Advantages:
- Cardiovascular Health: Significantly boosts cardiovascular efficiency, promoting better heart and lung function;
- Muscular Development: Primarily engages and strengthens the muscles in the legs and core;
- Customizable Intensity: Features adjustable resistance levels, allowing for tailored workout intensities to suit individual fitness levels;
- Injury Risk Reduction: Offers a low-impact exercise option, ideal for individuals with pre-existing joint concerns or recovery needs;
Preparation and Procedure for the 12,000-Meter Bike Event:
Before starting the bike event, soldiers will use a stationary cycle ergometer, which should be equipped with a functioning odometer. They are allowed to adjust the cycle’s resistance to suit their comfort levels, ensuring both the seat and handlebars are set to their preference. It’s worth noting that the U.S. Army does not promote any specific cycle brand, allowing for flexibility in equipment choice.
The event commences shortly after the Sprint Drag Carry test, ideally within 10 minutes, under the supervision of the NCOIC (Non-Commissioned Officer in Charge) or OIC (Officer in Charge) [4], who will also inspect the bike to confirm its readiness. Following the start command, soldiers begin pedaling to reach the 12,000-meter mark, with the option for brief pauses but without dismounting the bike. The event concludes either upon reaching the distance or hitting the time cap.
Key Considerations and Post-Event Analysis:
It’s allowed for soldiers to take short breaks during the event, but they must stay on the bike. They may receive periodic updates on their progress in terms of distance covered or time remaining. Once the soldier completes the 12,000 meters, the overseeing NCOIC or OIC records the finishing time.
Afterward, the soldier’s performance is evaluated based on the established ACFT scoring criteria, which considers both the soldier’s age and gender. This comprehensive approach ensures that all participants are assessed fairly and according to standardized physical endurance benchmarks that reflect their demographic segment within the Army.
Benefits Of Bike as an AFCT Event
Cycling is considered an alternate event in the ACFT for several reasons. Primarily, while biking significantly contributes to cardiovascular fitness and lower body strength, it does not comprehensively evaluate a soldier’s readiness for the physical challenges of combat in the same manner as the primary events. The ACFT’s major events are carefully chosen to simulate combat tasks, such as carrying equipment, moving quickly under fire, and physical resilience in adverse conditions. Although biking is an excellent measure of endurance and stamina, it does not adequately simulate the variety of physical movements and demands associated with military combat.
Despite being an alternate event, biking offers numerous benefits that contribute to a soldier’s overall fitness and combat readiness. Here, we delve into these advantages:
Improved Physical Fitness
Cycling is an effective cardiovascular workout that enhances heart health, lung capacity, and overall stamina. It targets the lower body muscles, including the quadriceps, hamstrings, and calves, building strength and endurance without the high impact associated with running, thereby reducing the risk of injury.
Increased Resilience
Regular cycling can help soldiers build mental toughness and resilience, qualities that are vital on the battlefield. The endurance required for long-distance biking, especially under challenging conditions, fosters a soldier’s ability to push through physical and mental barriers.
Enhanced Performance
Incorporating biking into the ACFT can lead to improved physical performance across other events. The cardiovascular benefits of cycling enhance stamina and endurance, enabling soldiers to perform better in events that require sustained physical activity, such as the 2-mile run.
Improved Military Readiness
Biking as part of a soldier’s training regimen can significantly contribute to military readiness. The aerobic and anaerobic benefits of cycling prepare soldiers for the physical demands of combat, improving their ability to move quickly and efficiently on the battlefield.
Increased Confidence
Achieving and surpassing personal goals in cycling can significantly boost a soldier’s confidence. This increased self-assurance translates into various aspects of military life, enhancing a soldier’s performance in training and combat situations.
The ACFT Bike Standards for Men and Women in 2024
An essential aspect of the ACFT is the inclusion of alternate events, such as the 12,000-meter bike ride. These events provide options for soldiers who may not be able to perform one or more of the six primary ACFT events due to medical conditions or injuries.
To successfully pass the ACFT (Army Combat Fitness Test) 12 km Bike Alternate Event, soldiers are required to cycle a distance of 12,000 meters within a time limit that varies depending on their age and gender. The standards set for this event are meticulously designed to assess the physical endurance capabilities of male and female soldiers across different age groups.
For soldiers aged 17 to 21, males need to finish within 26 minutes and 25 seconds, while females have a completion time of 28 minutes and 58 seconds [5]. As the age brackets increase, the required times adjust slightly to accommodate physiological changes associated with aging.
For example, for those in the 22 to 26 age group, males are expected to complete the distance in 26 minutes and 12 seconds and females in 28 minutes and 31 seconds. This pattern of specific time requirements continues, with minor adjustments for different age groups, up to soldiers over 62, who must complete the event in 28 minutes and 7 seconds, irrespective of gender.
Scoring for the 12 km bike event is straightforward: the quicker a soldier completes the distance, the higher their score. Soldiers must familiarize themselves with these benchmarks to not only pass but excel, aiming for the best possible performance within their age and gender category.
As of 2024, the ACFT has different scoring standards for men and women. While the specific scores for the bike event are still being developed, the current standard is a 60-point PASS/FAIL system. This means that soldiers must meet a minimum standard to pass the event, but the exact scores needed to achieve higher points are yet to be defined.
In addition to the gender and age adjustments, the ACFT scoring scales have changed over the years. The new standards established in 2023 outline the requirements and minimum scoring standards for the ACFT. These changes reflect the evolving needs of the U.S. Army and its commitment to maintaining a physically fit and combat-ready force.
Interestingly, the National Defense Authorization Act (NDAA) has directed higher minimum standards for soldiers in specific roles, such as infantry, combat engineering, armor and cavalry, and artillery forward. This directive shows the U.S. Army’s efforts to ensure that soldiers in these physically demanding roles meet the fitness levels required for their duties.
The ACFT standards for 2020 and 2021 were age and gender-neutral. However, the pass rates varied, with 92% of men and 47% of women passing the ACFT. These figures highlight the challenges faced by female soldiers in meeting the ACFT standards and underscore the importance of adjusting these standards to be fair and achievable for all soldiers.
How To Train For the ACFT Alternate Event – Bike:
1) Build Endurance
Incorporating long rides into your training at least once a week is crucial. These rides should be at a lower intensity to focus on building aerobic capacity and getting your body accustomed to sustained effort over time. Over these sessions, aim to mimic the conditions of the ACFT bike event as closely as possible, including the type of bike (stationary cycle ergometer) and setting (indoor environment).
2) Increase Intensity
While building endurance forms the foundation, increasing the intensity of your workouts is essential to improve your cycling performance and overall fitness. High-intensity interval training (HIIT) sessions are particularly effective. These involve short bursts of high-intensity cycling followed by periods of low-intensity recovery.
For example, after a warm-up, cycle as hard as you can for 1 minute, then pedal at a slow, easy pace for 2 minutes. Repeat this cycle for 20 to 30 minutes. HIIT sessions enhance your cardiovascular system, increase your lactate threshold, and improve your ability to recover quickly, all critical factors for the ACFT bike event.
Incorporate interval training twice a week into your regimen, allowing ample recovery time between sessions. These workouts will not only boost your aerobic and anaerobic fitness but also prepare your muscles for the varying demands of the bike event.
3) Practice Pacing
Pacing is a critical skill that can make or break your performance in the 12-km bike event. Effective pacing ensures you distribute your effort evenly throughout the test, preventing burnout in the early stages. Start by understanding the completion times required for your age and gender category. Then, use these benchmarks to set pacing goals for your training sessions.
To practice pacing, perform time trials over shorter distances, such as 2 km or 5 km, aiming to maintain a consistent speed that aligns with your target completion time for the 12 km [6]. Monitor your heart rate and perceived exertion levels to gauge whether you can sustain the effort across the entire distance. Adjust your pacing strategy based on these trials, finding a balance between speed and endurance that allows you to meet or exceed the standard completion times.
4) Focus on Lower Body Strength
While cycling primarily targets the lower body, strengthening these muscles can significantly enhance your power and efficiency on the bike. Incorporate strength training exercises into your routine twice a week, focusing on the quadriceps, hamstrings, glutes, and calves. Exercises such as squats, lunges, deadlifts, and calf raises are particularly beneficial. These movements not only build muscle but also improve your cycling posture and reduce the risk of injury.
Strength training should complement your cycling workouts, not replace them. Ensure you maintain a balance between endurance, intensity, and strength sessions to develop a well-rounded fitness base for the ACFT bike event.
5) Proper Nutrition
Nutrition plays a pivotal role in your training and recovery processes. A well-balanced diet that supports your training demands can significantly impact your performance. Focus on consuming a diet rich in carbohydrates, lean proteins, healthy fats, and plenty of fruits and vegetables. Carbohydrates are particularly important for endurance activities like cycling, as they provide the primary source of energy for your workouts.
Hydration is another critical aspect of your nutrition plan. Adequate fluid intake before, during, and after your training sessions helps maintain performance and aids in recovery. Experiment with hydration strategies during your training to find what works best for you, especially if you sweat heavily or the event occurs in a warm environment.
Lastly, consider the timing of your meals and snacks. Eating a carbohydrate-rich snack or meal two to three hours before your cycling workouts can ensure you have enough energy to sustain your effort. Post-workout nutrition should focus on replenishing glycogen stores with carbohydrates and aiding muscle repair with protein.
FAQ:
1. What is the resistance to the Army APFT bike standards?
The resistance level for the Army APFT bike event is set to 2 or 3 on a stationary bike, depending on the model of the bike.
2. What is the new ACFT regulation in 2024?
The new ACFT regulation in 2024 includes performance-normed scoring standards that are scaled according to age and gender. The specific scores for the bike event are still being developed.
3. Is a 540 a good ACFT bike score?
As the scoring system for the ACFT bike event is currently based on a pass/fail system, the meaning of a score of 540 is not defined.
4. What’s the minimum ACFT score?
The minimum ACFT score varies depending on the soldier’s military occupational specialty (MOS). However, each event has a minimum standard that soldiers must meet to pass.
5. What is good bike resistance?
A good bike resistance varies depending on the rider’s fitness level and the duration of the workout. Typically, a resistance level of 2 or 3 is used for the ACFT bike event.
6. How long is the ACFT bike event?
The ACFT bike event is a 12,000-meter ride, which typically takes about 25-30 minutes to complete.
7. How many meters is the ACFT lane?
The ACFT lane is usually 40 meters long for the sprint-drag-carry event5.
8. Can you run an ACFT in the rain?
Yes, the ACFT can be conducted in any weather conditions, unless the conditions pose a safety risk to the participants.
9. How wide are ACFT bike lanes?
The width of the ACFT bike lanes is not specified, as the bike event is typically performed on a stationary bike.
10. Is the ACFT hard?
The ACFT is designed to be a challenging test of physical fitness that accurately reflects the demands of combat. The difficulty varies depending on the individual’s fitness level.
11. Does ACFT have MOS standards?
Yes, the ACFT has different minimum standards for soldiers in specific roles, such as infantry, combat engineering, armor and cavalry, and artillery forward8.
12. How fast is 60 rpm on a bike?
60 rpm (revolutions per minute) on a bike is a moderate pace, often used for warm-ups or cool-downs. The exact speed in mph or km/h will depend on the gear ratio and wheel size of the bike.
13. What speed is moderate cycling?
Moderate cycling is typically between 12 to 16 mph (19 to 26 km/h).
14. What is a good speed for an exercise bike?
A good speed for an exercise bike varies depending on the rider’s fitness level but typically falls between 10 to 20 mph (16 to 32 km/h).
15. Is it better to cycle longer or harder?
The answer depends on your fitness goals. For general fitness, a mix of both long, steady rides and shorter, intense workouts can be beneficial.
16. What is a good average score for a bike?
In the context of the ACFT bike event, a good score is meeting or exceeding the pass standard. The specific scores are still being developed.
17. How hard is it to get a 600 on the ACFT?
Achieving a score of 600 on the ACFT is extremely challenging, as it requires maxing out every event. Only a small percentage of soldiers achieved this score.
Useful Video: ACFT Alternate Cardio Event – 12k Meter Bike Ride
References:
- https://rdl.train.army.mil/catalog-ws/view/100.ATSC/77A498C4-A56E-4985-9BE6-31D45631D187-1540838684882/gta07_08_005.pdf
- https://newpttestarmy.com/acft-info/acft-alternate-events/#12,000-Meter-Bike-Standards
- https://www.dummies.com/article/academics-the-arts/study-skills-test-prep/armed-services/alternate-events-for-the-modified-acft-283754/
- https://www.army-fitness.com/acft-2-0/
- https://acftcalculator.net/acft-alternate-event-score-chart-army-combat-fitness-test/
- https://acftcalculator.us/acft-bike-standard/