Aerobic Activity Goals

LAST UPDATED: April 28, 2022

​Aerobic Exercise—A Foundation for Fitness

Physical readiness is comprised of muscular strength, muscular endurance, aerobic endurance, anaerobic endurance and power.​ This kind of training provides a foundation for your general health and fitness and is called Endurance in FM 7-22 External Link, Holistic Health and Fitness.

One hundred fifty minutes of endurance training per week helps:

  • Create staying power. Maintain your physical performance throughout long missions and training events.
  • Build resistance to injury. Soldiers who have greater aerobic fitness are less likely to be injured.
  • Increase the health and strength of your heart, lungs, and blood vessels. This makes fit Soldiers healthier in the long run.
  • Improve children's endurance for those late nights spent studying and long days at school.
Activity Target: The Performance Triad aerobic exercise goal is 150 minutes of moderate or greater intensity exercise per week.

What counts as moderate intensity?

  • About a 40–60% effort level
  • Brisk walking
  • Light jogging, under about 6 mph
  • Hiking or trail walking on easy flat surfaces
  • Light cycling—indoors or out
  • Light recreational swimming
  • Light to moderate weight training or using long rest periods
  • Endurance training machines on a low or light setting, like rowers, elliptical trainers, or step machines.
  • Gardening, grass mowing and light outdoor chores
  • Setting up/taking down tents and field equipment
  • Loading and unloading gear continuously, about 40lbs or less
  • Skateboarding on an even surface
  • School yard games like tag, swings, monkey bars and slides
  • Physical Readiness Training (PRT) Recovery and Prep Drills. There are 38 Drills with a total of 201 exercises in the H2F physical training domain (see table 6-2). Modifications in weight, numbers of repetitions, distances and range of motion provide an even greater variety to accommodate the widest range of Soldier physical readiness. See ATP 7-22.02 for the standards, modifications, and illustrations for each drill.
Activity Plus Target: Add 75 minutes of vigorous intensity exercise per week to reach the Performance Triad aerobic activity plus goal.

What counts for my vigorous 75 minutes?

  • Vigorous is about a 60–90% effort level
  • Running or jogging, at about 6 mph or greater
  • Hiking uphill
  • Fast cycling—indoors or out
  • Fast swimming laps
  • Heavy weight training or with short rest periods
  • Endurance training machines on a fast or difficult setting, like rowers, elliptical trainers, or step machines. 
  • Heavy outdoor work, shoveling or digging, moving higher loads of 40 lbs. or more
  • Competitive sports like soccer, flag football, basketball, wrestling, and combatives training
  • Loading and unloading heavy gear continuously; over about 40 lbs.
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