// Fight Engine Cardio · Free benchmark
Fight Engine Air Bike Standard
450 calories in 20 minutes — average RPM at or above 65. Can your engine recover and repeat?
Free test · Power means nothing if you cannot reproduce it — this test shows whether your engine matches your ego. Fight Engine Cardio is the 6 benchmark-gated phases path to close that gap — full program access from Day 1 with benchmark-gated Active Phase progression.
// The standard
What you are testing.
450 calories in 20:00 on the air bike — average RPM ≥ 65 for the full session.
One repeat-output benchmark. Not a conditioning program. It maps where your engine sits before you run the full six-phase Fight Engine Cardio system — explode, recover, explode again.
// Scaled lanes
Beginner → elite.
Beginner
350 cal in 20:00 · avg RPM ≥ 55
Intermediate
400 cal in 20:00 · avg RPM ≥ 60
Elite
450 cal in 20:00 · avg RPM ≥ 65
// After your test
What to do next.
If you missed the standard
That is your entry data — not a failure. Get the free brief or playbook if available, regress to the lane you can own, and join the waitlist for Fight Engine Cardio. Phase 1 is built for exactly this starting point.
If you passed
Strong result — but a single test is not a periodized system. Preview Fight Engine Cardio to see the full 6 benchmark-gated phases progression, performance standard, and full library access from Day 1.
// Warm-up
Before you test.
- 5 min easy spin — nasal breathing
- 2×20 sec moderate / 40 sec easy — wake the legs
- 1 min build to target RPM — note starting resistance
// Rules
What counts.
- Single continuous 20:00 effort — no pausing the clock
- Log total calories and average RPM from the bike display
- Pacing matters: dying in the last 5 minutes means you went out too hot
- Scale resistance so RPM stays honest — grinding below 50 RPM is not the test
Not medical advice. Sharp pain, swelling, or giving-way means stop and get assessed before retesting.
6 benchmark-gated phases
Six benchmark-gated phases from Foundation Engine through Championship Engine — layered repeat-output conditioning with full access from Day 1.
Join the waitlist for first access when Fight Engine Cardio launches — plus the full benchmark brief when it drops.
Not sure this is your system? Take the 2-minute quiz →