Air Force PT Test Calculator (PFRA 2026): Score Charts by Age
U.S. AIR FORCE PFRA | OFFICIAL SCORING LIVE
Air Force PT Test Calculator (PFRA 2026)
Free Air Force PT calculator for the new PFRA. The 4-component Physical Fitness and Readiness Assessment replaced the old Air Force fitness test on July 1, 2026. Score your cardio (2-mile run or 20m HAMR shuttle), body composition (waist-to-height ratio), muscular strength, and core endurance against the new 75-point standard, then check every minimum in the score charts below.
Composite Score
0 / 100
Free program
Want the plan to beat this score?
Air Force PFRA Plan. The 5-week plan for your push-up, core and cardio events. Full PDF, free, straight to your inbox.
- Pick your combo: 2-mile run or 20m HAMR, standard or hand-release push-ups, sit-ups, crunches or plank
- Progressions that add reps and cut time every week
- Week 0 self-test, then a five-week block
No card, no catch. One email with the PDF.
PICKING YOUR EVENTS ON AUTOPILOT?
Air Force PFRA Plan · 5-Week Program
The PFRA is the only test in the DoD where you choose your own events, and most Airmen pick whatever they did last cycle. That costs real points. Chapter 1 is the honest decision matrix: run or HAMR, standard or hand-release, sit-ups or crunches or plank, with the rep-rate math behind every call. Plus the 20 body composition points. Free, sent straight to your inbox.
Get the Free Program →Air Force PT test score chart 2026 (PFRA)
These are the scoring endpoints this Air Force PT calculator uses for every age bracket. Cardio pays 50 points at the max time and 35 points at the minimum. Strength and core each pay 15 points at the max and 2.5 points at the minimum. Anything short of the minimum fails that component, and one failed component fails the whole test.
Read the strength and core tables as max / minimum. Push-ups and sit-ups are 1 minute, hand-release push-ups and reverse crunches are 2 minutes, and the plank is a single timed hold.
Men: cardio (2-mile run or 20m HAMR)
| Age | 2-Mile Max (50) | 2-Mile Min (35) | HAMR Max | HAMR Min |
|---|---|---|---|---|
| Under 25 | 13:25 | 19:45 | 87 | 42 |
| 25-29 | 13:35 | 19:55 | 85 | 42 |
| 30-34 | 13:42 | 20:44 | 84 | 38 |
| 35-39 | 13:56 | 21:16 | 82 | 36 |
| 40-44 | 14:05 | 22:04 | 81 | 32 |
| 45-49 | 14:30 | 22:27 | 77 | 31 |
| 50-54 | 15:09 | 22:50 | 71 | 30 |
| 55-59 | 15:28 | 23:36 | 69 | 27 |
| 60+ | 16:58 | 24:00 | 65 | 26 |
Men: strength and core (max / minimum)
| Age | Push-Ups | HR Push-Ups | Sit-Ups | Rev. Crunch | Plank |
|---|---|---|---|---|---|
| Under 25 | 67 / 30 | 52 / 27 | 58 / 33 | 60 / 35 | 3:40 / 1:35 |
| 25-29 | 63 / 28 | 50 / 25 | 56 / 31 | 58 / 33 | 3:35 / 1:30 |
| 30-34 | 60 / 26 | 48 / 23 | 54 / 29 | 56 / 31 | 3:30 / 1:25 |
| 35-39 | 56 / 23 | 46 / 21 | 52 / 27 | 54 / 29 | 3:25 / 1:20 |
| 40-44 | 52 / 21 | 44 / 19 | 50 / 25 | 52 / 27 | 3:20 / 1:15 |
| 45-49 | 49 / 19 | 42 / 17 | 48 / 23 | 50 / 25 | 3:15 / 1:10 |
| 50-54 | 45 / 17 | 40 / 15 | 46 / 21 | 48 / 23 | 3:10 / 1:05 |
| 55-59 | 42 / 14 | 38 / 13 | 44 / 19 | 46 / 21 | 3:05 / 1:00 |
| 60+ | 38 / 12 | 36 / 11 | 42 / 17 | 44 / 19 | 3:00 / 0:55 |
Women: cardio (2-mile run or 20m HAMR)
| Age | 2-Mile Max (50) | 2-Mile Min (35) | HAMR Max | HAMR Min |
|---|---|---|---|---|
| Under 25 | 15:30 | 25:23 | 68 | 21 |
| 25-29 | 15:55 | 25:40 | 65 | 20 |
| 30-34 | 16:10 | 26:15 | 63 | 19 |
| 35-39 | 16:12 | 26:30 | 63 | 18 |
| 40-44 | 16:45 | 26:52 | 59 | 17 |
| 45-49 | 16:55 | 27:15 | 58 | 16 |
| 50-54 | 17:10 | 28:05 | 57 | 14 |
| 55-59 | 17:43 | 28:40 | 53 | 13 |
| 60+ | 18:20 | 29:40 | 50 | 11 |
Women: strength and core (max / minimum)
| Age | Push-Ups | HR Push-Ups | Sit-Ups | Rev. Crunch | Plank |
|---|---|---|---|---|---|
| Under 25 | 50 / 15 | 42 / 17 | 58 / 29 | 58 / 33 | 3:35 / 1:30 |
| 25-29 | 47 / 14 | 40 / 15 | 50 / 25 | 56 / 31 | 3:30 / 1:25 |
| 30-34 | 44 / 12 | 38 / 13 | 45 / 20 | 54 / 29 | 3:25 / 1:20 |
| 35-39 | 42 / 11 | 36 / 11 | 43 / 18 | 52 / 27 | 3:20 / 1:15 |
| 40-44 | 39 / 10 | 34 / 9 | 41 / 16 | 50 / 25 | 3:15 / 1:10 |
| 45-49 | 36 / 8 | 32 / 7 | 35 / 10 | 48 / 23 | 3:10 / 1:05 |
| 50-54 | 34 / 7 | 30 / 5 | 34 / 9 | 46 / 21 | 3:05 / 1:00 |
| 55-59 | 31 / 5 | 28 / 3 | 32 / 7 | 44 / 19 | 3:00 / 0:55 |
| 60+ | 28 / 3 | 26 / 1 | 31 / 6 | 42 / 17 | 2:55 / 0:50 |
Body composition is the same for everyone: see the waist-to-height table below. Scores between the max and minimum are estimated by straight-line scaling, so the official chart can differ by a fraction of a point. The official AFPC charts in DAFMAN 36-2905 decide your score of record.
How the Air Force PFRA is scored
The Physical Fitness and Readiness Assessment (PFRA) became the official Air Force fitness test on July 1, 2026, replacing the old three-component assessment. It scores Airmen across four components: cardio (2-mile run or 20m HAMR shuttle), body composition (waist-to-height ratio), muscular strength (push-ups or hand-release push-ups), and core endurance (sit-ups, cross-leg reverse crunches, or forearm plank). All Airmen now test every 6 months.
Component weighting
| Component | Max Points | Event Options |
|---|---|---|
| Cardiorespiratory | 50 | 2-mile run or 20m HAMR shuttle |
| Body Composition | 20 | Waist-to-height ratio (WHtR) |
| Muscular Strength | 15 | Push-ups (1 min) or hand-release push-ups (2 min) |
| Core Endurance | 15 | Sit-ups, cross-leg reverse crunches, or plank |
| Total | 100 |
Passing requires a 75+ composite AND the minimum in every component. Fail any single component and the test is a fail no matter how high your total is. Cardio scores range from 35 to 50 points, strength and core from 2.5 to 15 points each, and body composition from 2.5 to 20 points. 90+ with all minimums met is Excellent.
Body composition: waist-to-height ratio
Divide your waist in inches by your height in inches. The same WHtR chart applies to all ages and genders:
| WHtR | Points | Category |
|---|---|---|
| 0.49 or less | 20.0 | Low risk, full points |
| 0.50 to 0.54 | 19.0 down to 15.0 | Steps down 1 point per 0.01 |
| 0.55 to 0.58 | 12.5 down to 5.0 | Steps down 2.5 points per 0.01 |
| 0.59 | 2.5 | Last passing ratio |
| 0.60 or more | 0 | Component failure |
Example: a 69-inch Airman with a 36-inch waist has a 0.52 ratio and scores 17 of 20 points.
What changed from the old test
| Area | Old Test | New PFRA |
|---|---|---|
| Cardio | 1.5-mile run or HAMR, 60 pts | 2-mile run or HAMR, 50 pts |
| Body composition | Not scored | Waist-to-height ratio, 20 pts |
| Strength | Push-ups (1 min), 20 pts | Push-ups or hand-release push-ups, 15 pts |
| Core | Sit-ups, crunch, or plank, 20 pts | Same three options, 15 pts |
| Frequency | Annual for most | Every 6 months for everyone |
How to improve your weakest component
Push-Ups: Daily high-volume work: 150-250 reps across clean sets of 20-30. Add eccentric slow-downs once a week. For hand-release reps, practice the full chest-to-deck lower and hand lift so the standard never surprises you on test day. Deload one day.
TRAIN PUSH-UPS
Battle Bands
3-pack resistance bands (10 to 125 lbs). Adds load to clean-rep push-up training so you can keep pushing volume even when bodyweight starts to plateau.
Shop Battle Bands →Core: Plank, hollow-body holds, and weighted carries beat high-rep sit-ups long-term. For the test, practice your chosen event (sit-ups, crunches, or plank) under realistic time pressure.
BUILD CORE STRENGTH
Hanging Ab Straps V2
Made in USA hanging ab straps. Hanging knee raises, L-sits, and weighted plank holds. The strongest core work you can do at home.
Shop Hanging Ab Straps V2 →2-Mile Run: 80% easy Zone-2 aerobic volume + 20% interval/tempo. 800m repeats at goal pace with 2-minute rests. Weekly tempo run at half the distance. The extra half mile over the old test rewards a real aerobic base, not just a fast finish.
CRUSH YOUR RUN TIME
Hybrid Vest MK2
Weighted vest for loaded Zone 2 runs and intervals. Run a few weeks loaded, take the vest off on test day, fly.
Shop Hybrid Vest MK2 →20m HAMR Shuttle: Pure anaerobic capacity. Practice the cadence: the test is 20m shuttles at a progressively faster beep until your third missed line. Train short sprints with full recovery.
About this calculator
This tool is an estimate. Scoring is built from the official AFPC PFRA scoring charts, using linear scaling between the published minimum and maximum values for your age bracket and gender. The waist-to-height table matches the official chart exactly. Official scoring is handled through your unit FSS and myFSS. Full charts: afpc.af.mil. Use this for training planning and to identify weak components.
Frequently Asked Questions
Is the PFRA official now?
Yes. After a diagnostic period that began March 1, 2026, PFRA scores count for the record as of July 1, 2026. The old fitness assessment is retired.
What happened to the 1.5-mile run?
It was replaced. The cardio component is now a 2-mile run or the 20m HAMR shuttle, worth 50 points instead of 60. The 2-mile run must be taken at least once per year, so you cannot HAMR both tests.
How is body composition scored?
Waist-to-height ratio: waist in inches divided by height in inches. A ratio of 0.49 or less scores the full 20 points, points step down through 0.59 (the last passing ratio at 2.5 points), and 0.60 or higher fails the component outright.
What score do I need to pass?
75+ composite AND the minimum in every one of the four components. Failing any single component fails the whole test, even with a 90+ total. 90+ with all minimums met is Excellent.
Can I still do sit-ups?
Yes. Core endurance still offers three choices: sit-ups (1 min), cross-leg reverse crunches (2 min), or the timed forearm plank. Strength now also has a choice: standard push-ups (1 min) or hand-release push-ups (2 min).
How accurate is this Air Force PT calculator?
The endpoints come from the official AFPC PFRA scoring charts, and the waist-to-height table matches the official chart exactly. Points between the max and minimum are interpolated in a straight line, so a score in the middle of a range can be off by a fraction of a point. Pass or fail against the minimums is exact.
What is the minimum 2-mile run time for the Air Force?
It depends on age and gender. Men under 25 need 19:45 or faster and women under 25 need 25:23 or faster. At 60 and over the minimums are 24:00 for men and 29:40 for women. Every bracket is in the score chart above.
How often do Airmen take the PT test?
Every 6 months under the PFRA. The 2-mile run has to be one of your cardio events at least once a year, so you cannot pick the HAMR shuttle every time.
What score is Excellent on the Air Force PT test?
90 or higher with every component minimum met. A 75 to 89.9 with every minimum met is a pass.
