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AFT Alternate Aerobic Event Training Guide

This article provides a summary of the training guidance for the approved alternate aerobic
events under the Army Fitness Test (AFT) for Soldiers on permanent profiles.

  1. 15,000-Meter Stationary Bike
  • Target completion time: Approximately 25 to 35 minutes depending on age/fitness.
  • Resistance should be set to moderate to simulate outdoor cycling.
  • Maintain 60-80 RPM consistently.
  • Recommended Training: 3x/week intervals + 1 long-distance steady ride.
  1. 5,000-Meter Row
  • Target time: 22-30 minutes depending on age and conditioning.
  • Use a Concept2 Rower or similar with drag factor set to 120-140.
  • Maintain consistent pace (~2:20-2:45 per 500m).
  • Recommended Training: Row intervals (e.g., 4x1000m) + technique drills.
  1. 1,000-Meter Swim
  • Target time: 20-30 minutes (breaststroke, sidestroke, or crawl).
  • Must be continuous, no touching the wall other than turns.
  • Recommended Training: Lap sets (e.g., 10x100m), endurance sets (e.g., 1x800m steady).
  1. 2.5-Mile Walk (exceptional cases only)
  • Target time: Approximately 38-42 minutes (15-17 min/mile pace).
  • Power walking posture required (heel-to-toe contact).
  • Recommended Training: Long walks, posture drills, tempo walks.
    These events are ONLY approved when medically prescribed and must be recorded in DA Form
    3349.
    Consult with a physical therapist or master fitness trainer for personalized programming.