Key Takeaways
Guardians take the Human Performance Assessment (HPA) twice a year.
It has three scored parts worth 100 points: cardio (60), push-ups (20) and core (20).
For cardio you choose a two-mile run or the 20-meter HAMR shuttle run, but at least one test a year must be the two-mile run.
You need 75 points and the minimum in every part. A score of 90 or more is rated Fit to Fight.
Waist-to-height ratio is measured separately and is not part of the score. The standard is below 0.55.
The short version
The Space Force is the newest branch, and it has its own fitness test: the Human Performance Assessment. Since January 1, 2026, every Guardian takes it twice a year. The events look a lot like the Air Force test, but the scoring is different. Cardio counts for more, and body composition is checked on its own instead of being part of the score.
The three parts
Cardio, 60 points. A two-mile run, or the 20-meter High Aerobic Multi-shuttle Run (HAMR). At least one of your two tests each year has to be the two-mile run.
Strength, 20 points. Push-ups for one minute, or hand-release push-ups for two minutes.
Core, 20 points. Sit-ups for one minute, the cross-leg reverse crunch for two minutes, or a forearm plank held as long as you can.
What the scores actually mean
You need 75 points out of 100, plus the minimum in every part. The Space Force rates the total in three bands:
90 to 100: Fit to Fight
75 to 89.9: Health Maintenance
Under 75, or any minimum missed: Health Concern
Waist-to-height ratio is your waist in inches divided by your height in inches. It is checked twice a year but is not part of the HPA score. The Space Force standard is a ratio below 0.55.
One thing to know: the Space Force publishes its point charts only inside its own app. Our calculator's Space Force tab explains the rules and checks your waist-to-height ratio, and the Air Force charts are a good training target because the events are the same. For men under 25, that means about 13:25 for a top two-mile, 67 push-ups and 58 sit-ups.
How to train for it
Cardio is 60 percent of the score, so start there. And since one test a year must be the two-mile run, train the run even if you prefer the shuttle. We teach goal pace with quarter-mile repeats; eight laps of a track is two miles. Here is how the HAMR shuttle run works if you want it for your second test.
For strength, see the push-up demo or the hand-release push-up demo. For core, practice the exact event you plan to test: the sit-up, the cross-leg reverse crunch or the plank. And learn to measure your waist correctly.
Every program is in our free Air Force and Space Force prep guide.
For parents
A stronger athlete runs better when tired and handles push-ups and core work with room to spare. At Mighty Oak Athletic, military prep sits on top of the barbell, kettlebell and bodyweight training every athlete here does, and it is included in our membership. Your first session is free.
The Air Force test is close but not the same. Read What Is the Air Force PFRA? For every branch in one place, see our military fitness test calculator post.
Sixty points ride on cardio. Run the two miles until they feel like yours.
Be strong to be useful.
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The Human Performance Assessment, or HPA. Guardians take it twice a year.
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A two-mile run or 20-meter HAMR (60 points), push-ups or hand-release push-ups (20 points), and sit-ups, the cross-leg reverse crunch or a forearm plank (20 points).
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75 points out of 100 and the minimum in every part. A score of 90 or more is rated Fit to Fight.
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No. Waist-to-height ratio is checked twice a year but is not part of the HPA score. The standard is a ratio below 0.55.
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The events are the same, but the scoring is different. The Space Force gives cardio 60 points and does not score body composition. The Air Force gives cardio 50 points and scores waist-to-height ratio for 20.
