The Air Force PT test (Physical Fitness Readiness Assessment, PFRA) is scored out of 100: cardio 50, waist-to-height ratio 20, strength 15 and core 15. You need a composite of 75 plus the minimum in cardio, strength and core to pass; 90 or more is Excellent. This calculator uses the AFPC charts effective 1 March 2026.
How to use this Air Force PT calculator
- Enter your age and sex. The charts use nine age groups, from under 25 to 60 and over.
- Pick your cardio option — 2-mile run (enter m:ss) or 20 m HAMR (enter completed shuttles).
- Pick a strength option (1-minute push-ups or 2-minute hand-release push-ups) and a core option (1-minute sit-ups, 2-minute cross-leg reverse crunch or forearm plank), and enter reps or time.
- Enter waist and height in inches. The calculator shows the truncated ratio and all four component scores, the composite and your category.
How the composite is calculated
Composite = cardio points (max 50) + body composition points (max 20) + strength points (max 15) + core points (max 15), per AFMAN 36-2905 §3.7.1.
- Cardio, strength and core are read from age- and sex-specific charts. Below the last row of a chart the component scores 0 and the whole assessment is Unsatisfactory.
- Body composition is waist ÷ height, truncated to two decimals, on one chart for everyone. It has no minimum — a poor ratio lowers your composite but cannot fail you by itself.
- Categories: Excellent above 90, Satisfactory 75–89.9, Unsatisfactory below 75 or any component minimum missed (§3.6.1).
Worked examples
1. Male, age 23
| Component | Result | Points |
|---|---|---|
| 2-mile run | 16:00 | 42 |
| Push-ups (1 min) | 45 | 7.5 |
| Sit-ups (1 min) | 45 | 8.5 |
| Waist 34 in ÷ height 70 in | 0.48 | 20 |
Composite 78 / 100 — Satisfactory.
2. Female, age 37
| Component | Result | Points |
|---|---|---|
| HAMR shuttles | 45 | 45 |
| Hand-release push-ups (2 min) | 20 | 7 |
| Forearm plank | 1:50 | 6 |
| Waist 33.5 in ÷ height 64 in | 0.52 | 17 |
Composite 75 / 100 — Satisfactory. Exactly on the 75-point line: one fewer point anywhere would be Unsatisfactory.
3. Male, age 42
| Component | Result | Points |
|---|---|---|
| 2-mile run | 19:00 | 38.5 |
| Push-ups (1 min) | 30 | 6 |
| Cross-leg reverse crunch (2 min) | 30 | 4 |
| Waist 40 in ÷ height 69 in | 0.57 | 7.5 |
Composite 56 / 100 — Unsatisfactory. Every component minimum is met, but the composite is too low. With a ratio above 0.55 and a failing score, this Airman would also be sent for a body fat assessment.
2-mile run and HAMR standards (max / minimum)
| Age | Run men | Run women | HAMR men | HAMR women |
|---|---|---|---|---|
| <25 | 13:25 / 19:45 | 15:30 / 25:23 | 87 / 42 | 68 / 21 |
| 25-29 | 13:35 / 19:55 | 15:55 / 25:40 | 85 / 42 | 65 / 20 |
| 30-34 | 13:42 / 20:44 | 16:10 / 26:15 | 84 / 38 | 63 / 19 |
| 35-39 | 13:56 / 21:16 | 16:12 / 26:30 | 82 / 36 | 63 / 18 |
| 40-44 | 14:05 / 22:04 | 16:45 / 26:52 | 81 / 32 | 59 / 17 |
| 45-49 | 14:30 / 22:27 | 16:55 / 27:15 | 77 / 31 | 58 / 16 |
| 50-54 | 15:09 / 22:50 | 17:10 / 28:05 | 71 / 30 | 57 / 14 |
| 55-59 | 15:28 / 23:36 | 17:43 / 28:40 | 69 / 27 | 53 / 13 |
| 60+ | 16:58 / 24:00 | 18:20 / 29:40 | 65 / 26 | 50 / 11 |
Push-up and sit-up standards (max / minimum reps)
| Age | Push-ups men | Push-ups women | Sit-ups men | Sit-ups women |
|---|---|---|---|---|
| <25 | 67 / 30 | 50 / 15 | 58 / 33 | 54 / 29 |
| 25-29 | 63 / 28 | 47 / 14 | 56 / 31 | 50 / 25 |
| 30-34 | 60 / 26 | 44 / 12 | 54 / 29 | 45 / 20 |
| 35-39 | 56 / 23 | 42 / 11 | 52 / 27 | 43 / 18 |
| 40-44 | 52 / 21 | 39 / 10 | 50 / 25 | 41 / 16 |
| 45-49 | 49 / 19 | 36 / 8 | 48 / 23 | 35 / 10 |
| 50-54 | 45 / 17 | 34 / 7 | 46 / 21 | 34 / 9 |
| 55-59 | 42 / 14 | 31 / 5 | 44 / 19 | 32 / 7 |
| 60+ | 38 / 12 | 28 / 3 | 42 / 17 | 31 / 6 |
Hand-release push-up, reverse crunch and plank standards (max / minimum)
| Age | HRPU M / F | CLRC M / F | Plank M / F |
|---|---|---|---|
| <25 | 52–27 / 42–17 | 60–35 / 58–33 | 3:40–1:35 / 3:35–1:30 |
| 25-29 | 50–25 / 40–15 | 58–33 / 56–31 | 3:35–1:30 / 3:30–1:25 |
| 30-34 | 48–23 / 38–13 | 56–31 / 54–29 | 3:30–1:25 / 3:25–1:20 |
| 35-39 | 46–21 / 36–11 | 54–29 / 52–27 | 3:25–1:20 / 3:20–1:15 |
| 40-44 | 44–19 / 34–9 | 52–27 / 50–25 | 3:20–1:15 / 3:15–1:10 |
| 45-49 | 42–17 / 32–7 | 50–25 / 48–23 | 3:15–1:10 / 3:10–1:05 |
| 50-54 | 40–15 / 30–5 | 48–23 / 46–21 | 3:10–1:05 / 3:05–1:00 |
| 55-59 | 38–13 / 28–3 | 46–21 / 44–19 | 3:05–1:00 / 3:00–0:55 |
| 60+ | 36–11 / 26–1 | 44–19 / 42–17 | 3:00–0:55 / 2:55–0:50 |
Waist-to-height ratio points (all ages, both sexes)
| Ratio | ≤0.49 | 0.50 | 0.51 | 0.52 | 0.53 | 0.54 | 0.55 | 0.56 | 0.57 | 0.58 | 0.59 | ≥0.60 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Points | 20 | 19 | 18 | 17 | 16 | 15 | 12.5 | 10 | 7.5 | 5 | 2.5 | 0 |
2 km walk maximum times (pass/fail, medical profile only)
| Age | <30 | 30-39 | 40-49 | 50-59 | 60+ |
|---|---|---|---|---|---|
| Men | 16:16 | 16:18 | 16:23 | 16:40 | 16:58 |
| Women | 17:22 | 17:28 | 17:49 | 18:11 | 18:53 |
Component standards and technique
From the verbal instructions in AFMAN 36-2905 Attachment 2. Your monitor counts aloud and repeats the last good number when a rep is wrong.
Waist measurement
Taken on bare skin at the midpoint between the lowest rib and the top of the hip bone, at the end of a normal breath out — no sucking in. Three measurements are each rounded down to the nearest half inch and averaged, again rounded down. Height is recorded to the nearest half inch.
Push-ups and hand-release push-ups
Push-ups: hands slightly wider than shoulders, feet no more than 12 inches apart, lower until the upper arms are at least parallel to the floor. Hand-release push-ups: chest, hips and thighs touch down together, then both hands lift off and extend out to 90 degrees before returning. In both, resting is allowed only in the up position; resting in the down position ends the event.
Sit-ups, reverse crunch and forearm plank
Sit-ups: knees at 90 degrees, arms crossed with hands on the shoulders or upper chest, elbows touch knees or thighs and shoulder blades touch the mat each rep. Reverse crunch: lower back stays down while both legs come in and one elbow reaches the opposite thigh, alternating sides. Plank: elbows directly under the shoulders at 90 degrees, hips up, body straight; the third form correction ends the event.
2-mile run and HAMR
The run is eight laps plus 61 feet on a standard 400 m track. The HAMR is a 20 m shuttle run to a recorded beep that speeds up each level; three consecutive warnings for missing the line end it, and your score is the last successful shuttle.
Test-day rules worth knowing
- Order: body composition, strength, core, then cardio, with at least 5 minutes' rest between components and all physical components inside a 3-hour window. Body composition may be done up to 5 duty days earlier.
- One attempt: you get one opportunity per component. Refusing to continue after missing a minimum is recorded as "Did Not Finish".
- Altitude: at 5,250 ft or higher, AFMAN Attachment 3 adjusts run and walk times and adds 1–4 HAMR shuttles. This calculator uses the sea-level charts only.
- Timing of results: composite scores are official once entered in myFitness.
Common mistakes
- Rounding the waist-to-height ratio. 0.5486 is 0.54, not 0.55 — a 2.5-point difference on the chart.
- Measuring your own waist to the nearest quarter inch. Official measurements round down to half inches, so a home tape can read differently.
- Chasing the 90 without banking the minimums: a strong run cannot rescue a strength or core score below the chart.
How the charts are read
Each chart lists a threshold per point value. You earn the points of the highest row you meet; nothing is interpolated between rows. The last row of each performance chart is the component minimum — below it the component scores 0 and the test is Unsatisfactory. The charts mark that row with an asterisk without a legend, so treating it as the minimum is our reading. AFMAN says "Excellent" is above 90; this calculator counts exactly 90 as Excellent.
This is an unofficial estimate, not medical advice — check with your provider before training through an injury or profile, and treat your Fitness Assessment Cell's AF Form 4446 as the record. Related: Army AFT, Navy PRT, USMC PFT, and the weight loss by date calculator for bringing your waist measurement down before test day.
Frequently asked questions
What is a passing Air Force PT score?
A composite of at least 75 out of 100, plus the minimum in cardio, strength and core (body composition has no minimum). 90 and above is Excellent; below 75, or missing any component minimum, is Unsatisfactory (AFMAN 36-2905 §3.1, §3.6.1).
What changed in the 2026 Air Force fitness test?
The 2026 PFRA scores cardio (2-mile run or 20 m HAMR shuttle) out of 50, waist-to-height ratio out of 20, strength (push-ups or hand-release push-ups) out of 15 and core (sit-ups, cross-leg reverse crunch or forearm plank) out of 15. The 1.5-mile run was removed. The charts took effect on 1 March 2026 with a practice period; official testing began 1 July 2026.
How is waist-to-height ratio scored?
Waist divided by height, truncated (not rounded) to two decimals — AFMAN's example is 39.5 ÷ 72 = 0.54. The same chart applies to all ages and both sexes: 0.49 or lower earns 20 points and 0.6 or higher earns 0.
What is the fastest 2-mile run for max points?
For men under 25, 13:25 or faster earns 50 points and 19:45 is the minimum; for women under 25, 15:30 and 25:23.
Can you pass by hitting every minimum?
No. The minimum row is worth 35 cardio points and 2.5 each for strength and core, so even a perfect 20 on waist-to-height reaches only 60. AFMAN 36-2905 §3.7.4 says minimums alone do not reach 75.
How often do Airmen take the PFRA?
Twice a year for the Regular Air Force: Excellent and Satisfactory scores are due again in 6 months, Unsatisfactory in 3 months. Air Reserve Component members test once every 12 months (AFMAN 36-2905 Table 3.3).
What is a diagnostic PFRA?
After finishing an assessment you may choose to log it as a non-attribution diagnostic PFRA instead of an official one, up to two times in any 365-day period (one for the Air Reserve Component). After two, you must accept the result (§3.8).
What happens if my waist-to-height ratio is over 0.55?
If your ratio is above 0.55 and you do not meet PFRA standards, you must complete a body fat assessment (InBody scan, or a tape method if no scale is available). The standard is under 26% body fat for men and under 36% for women (§3.1.2.1.1, Table 3.2).
Is the 2 km walk scored?
No. The 2 km walk is pass/fail for Airmen medically barred from the run and HAMR. It earns no points and cannot count toward an Excellent score; your composite is calculated from the other components.
Does this apply to the Space Force?
No. AFMAN 36-2905 does not apply to the Space Force, which uses its own manual (SPFMAN 36-2905).
Sources & method
- AFPC — Final USAF PFRA scoring charts (effective 1 March 2026, corrected 17 March 2026)
- AFMAN 36-2905 (24 March 2026) — Air Force Physical Fitness Readiness Program (ch. 3, Attachments 2–3)
- SAF/MR memorandum (26 Feb 2026) — changes to the Air Force PFRA program
- AFPC — Air Force updates fitness test requirements (6 Jan 2026)
Results are estimates for general information. Found an error? It helps everyone — see our methodology.