What Is the Coast Guard PFT? The First Service-Wide Fitness Test, Explained
Since July 1, 2026, every Coast Guard member takes a Physical Fitness Test: one-minute push-ups, a forearm plank and a 1.5-mile run. Here is how it works.
Key Takeaways
Since July 1, 2026, every active-duty and reserve Coast Guard member takes a Physical Fitness Test (PFT). It is the service's first test for everyone.
The events, in order: push-ups for one minute, a forearm plank, and a 1.5-mile run or approved cardio option.
Each event is scored from 45 to 100 points. You need at least 45 in every event.
Coast Guard Academy applicants take the same three events and need at least 60 in each.
One minute of push-ups rewards a fast, steady pace. There is no time to rest.
The short version
For years, the Coast Guard had no fitness test for every member. That changed on July 1, 2026. Now all active-duty members and reservists take the Physical Fitness Test, and most take it twice a year. It uses the same three events as the Navy test, with one big difference: you get one minute for push-ups, not two.
Enlisted members go through boot camp at Training Center Cape May in New Jersey. Showing up already able to pass, with points to spare, makes everything that follows easier.
The three events
Push-ups. As many as you can in one minute.
Forearm plank. Hold a straight line from head to heels on your forearms and toes for as long as you can.
Cardio. A 1.5-mile run, or one of the approved options: a 2,000-meter row or a 500-yard or 450-meter swim.
All three happen on the same day, in that order.
What the scores actually mean
Each event is scored from 45 to 100 points. You need at least 45 in every event to pass. Here is the range for a 17-to-19-year-old:
Men: 30 to 67 push-ups, a 1:11 to 3:24 plank, a 12:45 to 8:15 run
Women: 15 to 47 push-ups, a 1:01 to 3:14 plank, a 15:00 to 9:29 run
The first number is the passing minimum. The second earns all 100 points.
Applying to the Coast Guard Academy? The PFT is part of your application, and you need at least 60 points in every event. For men that is 37 push-ups, a 1:40 plank and a 12:00 run. For women it is 21 push-ups, a 1:30 plank and a 14:15 run.
Score your numbers free in our calculator. It shows your points for each event and the one holding you back.
How to train for it
One minute of push-ups is a sprint. Practice starting fast and holding that rhythm for the full sixty seconds. Here is a short push-up demo showing a rep that counts.
The plank is built with many good shorter holds and a strong trunk, not one all-out hold a day. See the plank demo.
For the run, we teach goal pace with quarter-mile repeats. Six laps of a track is a mile and a half. If you plan to row instead, watch the rowing demo: legs first, then back, then arms, and hold one steady pace.
All three programs are in our free Navy and Coast Guard prep guide. Most of it needs nothing more than a floor, a staircase and a place to run.
For parents
A stronger athlete does more push-ups, holds a plank longer and runs with better posture when tired. 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 Navy uses the same events with two-minute push-ups. Read What Is the Navy PRT? For every branch in one place, see our military fitness test calculator post.
Sixty seconds of push-ups. Make every one count.
Be strong to be useful.
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Push-ups for one minute, a forearm plank held as long as you can, and a 1.5-mile run. A 2,000-meter row or a 500-yard or 450-meter swim can replace the run.
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At least 45 points in every event. For a 17-to-19-year-old man that is 30 push-ups, a 1:11 plank and a 12:45 run. For a 17-to-19-year-old woman it is 15 push-ups, a 1:01 plank and a 15:00 run.
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Every active-duty and reserve member, starting July 1, 2026. Most take it twice a year.
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The same three events, with at least 60 points in each. For men that is 37 push-ups, a 1:40 plank and a 12:00 run. For women it is 21 push-ups, a 1:30 plank and a 14:15 run.
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The events are the same, but Coast Guard push-ups are timed for one minute instead of two.
What Is the Space Force HPA? The Guardian Fitness Test, Explained
Guardians take the Human Performance Assessment twice a year: a two-mile run or shuttle run, push-ups and a core event. Here is how it is scored and how to train.
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.
What Is the Air Force PFRA? The New 2026 Fitness Test, Explained
The Air Force Physical Fitness Readiness Assessment is scored out of 100: cardio, push-ups, core and waist-to-height ratio. Here is how it works and how to train.
Key Takeaways
The Physical Fitness Readiness Assessment (PFRA) is the Air Force's fitness test. Scored testing started July 1, 2026.
It has four parts worth 100 points: cardio (50), waist-to-height ratio (20), push-ups (15) and core (15).
For cardio you choose a two-mile run or the 20-meter HAMR shuttle run on each test.
You need 75 points and the minimum in each part. A score of 90 or more is Excellent.
Half the score is cardio, so that is where most points are won and lost.
The short version
If you are joining the Air Force, the Air Force Reserve, the Air National Guard or Air Force ROTC, your test is the Physical Fitness Readiness Assessment. It replaced the old test in 2026. After a practice period that ran from March through June, every test since July 1, 2026 counts. Airmen test twice a year.
The biggest change for most people is the run. It went from a mile and a half to two miles. Airmen can also choose the HAMR, a shuttle run between two lines 20 meters apart, instead of the run on any test.
The four parts
Cardio, 50 points. A two-mile run, or the 20-meter High Aerobic Multi-shuttle Run (HAMR).
Body composition, 20 points. Your waist-to-height ratio: waist in inches divided by height in inches.
Strength, 15 points. Push-ups for one minute, or hand-release push-ups for two minutes.
Core, 15 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 in total and at least the minimum in cardio, strength and core. Miss a minimum and you fail, whatever your total. A score of 90 or more is rated Excellent.
Here is the range for men and women under 25, from the minimum to full points:
Two-mile run: men 19:45 to 13:25, women 25:23 to 15:30
HAMR: men 42 to 87 shuttles, women 21 to 68 shuttles
Push-ups (one minute): men 30 to 67, women 15 to 50
Sit-ups (one minute): men 33 to 58, women 29 to 54
Waist-to-height ratio: 0.49 or lower earns all 20 points. 0.60 or higher earns none.
Score your numbers free in our calculator. It adds up all four parts and shows the one holding you back.
How to train for it
Start with cardio, because it is half the test. Most candidates only run easy miles and then fade on test day. We teach goal pace with quarter-mile repeats. Eight laps of a track is two miles. If you are a natural sprinter, try the HAMR: here is a short HAMR demo showing how the beeps and turns work. Train both for a month, score each in the calculator, and test with the one that earns more.
For strength, watch the push-up demo or the hand-release push-up demo. For core, pick one event and practice it exactly: the sit-up, the cross-leg reverse crunch or the plank. A rep that does not meet the standard does not count.
For the waist-to-height ratio, learn to measure your waist the right way: halfway between your lowest rib and the top of your hip bone. That number improves with steady strength training, daily walking and simple eating habits kept up for months.
Every program is in our free Air Force and Space Force prep guide.
For parents
A stronger athlete runs with better posture when tired, does more push-ups and holds a core position longer. 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.
Joining the Space Force instead? Guardians take a similar test with different scoring. Read What Is the Space Force HPA? For every branch in one place, see our military fitness test calculator post.
Half the points ride on one event. Build the engine first.
Be strong to be useful.
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Four parts: a two-mile run or 20-meter HAMR (50 points), waist-to-height ratio (20 points), push-ups or hand-release push-ups (15 points), and sit-ups, the cross-leg reverse crunch or a forearm plank (15 points).
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75 points out of 100, plus the minimum in cardio, strength and core. A score of 90 or more is Excellent.
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No. On each test you can choose the two-mile run or the 20-meter HAMR shuttle run. Both are worth up to 50 points.
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Your waist is measured halfway between your lowest rib and the top of your hip bone, after a normal breath out, then divided by your height. 0.49 or lower earns all 20 points.
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Official, scored testing began July 1, 2026, after a practice period from March through June. Airmen test twice a year.
What Is the Navy PRT in 2026? Push-Ups, Plank and the 1.5-Mile Run, Explained
The Navy Physical Readiness Test is three events: two minutes of push-ups, a forearm plank and a 1.5-mile run. Here is how it is scored and how to train for it.
Key Takeaways
The Navy Physical Readiness Test (PRT) is three events: two minutes of push-ups, a timed forearm plank and a 1.5-mile run.
Your command can approve a different cardio event, such as a 2,000-meter row or a swim. Plan on running.
Each event is scored from 45 to 100 points. You need at least 45, called Probationary, in all three.
Sailors test twice a year, and the scores are set by age and sex.
Train push-ups and the run hardest. The plank rewards steady, regular practice more than all-out effort.
The short version
If you are joining the Navy, the Navy Reserve or Navy-option NROTC, the fitness test you will take is the Physical Readiness Test. It has been the same three events for a few years now: push-ups, a forearm plank and a 1.5-mile run. The plank replaced curl-ups, and the 2,000-meter row was added as an approved cardio option. What changed for 2026 is how often Sailors test: twice a year, every year.
Every new Sailor goes through boot camp at Recruit Training Command in Great Lakes, Illinois, about an hour north of our gym in Westmont. Recruits who show up already able to pass the PRT, with points to spare, have one less thing to worry about.
The three events
Push-ups. As many as you can in two minutes. Body in one straight line, lower until your upper arms are level with the ground, press back up until your arms are straight.
Forearm plank. Hold a straight line from head to heels on your forearms and toes for as long as you can. The clock stops when your form breaks.
1.5-mile run. Timed. With command approval, a Sailor can swap in an alternate cardio event, such as a 2,000-meter row or a 500-yard or 450-meter swim.
What the scores actually mean
Each event is scored on its own, from 45 points at the bottom to 100 at the top. The Navy groups the scores into levels: Outstanding, Excellent, Good, Satisfactory and Probationary. Probationary, 45 points, is the lowest score that still passes. Miss it in any one event and you fail the whole test.
Here is the range for a 17-to-19-year-old:
Men: 42 to 92 push-ups, a 1:11 to 3:24 plank, a 12:45 to 8:15 run
Women: 19 to 51 push-ups, a 1:01 to 3:14 plank, a 15:00 to 9:29 run
The first number in each range is the passing minimum. The second earns all 100 points.
Passing is the floor, not the goal. Ask your recruiter what score you need to ship and to graduate, then train well above it. Score your numbers free in our calculator. It shows your points for each event and the one holding you back.
How to train for it
Push-up numbers climb with lots of good sets that stop short of failure, not one all-out set a day. Two minutes is long enough that pacing matters, so practice a rhythm you can hold almost to the end. Here is a short push-up demo showing what a rep that counts looks like.
The plank is built three ways each week: broken holds, a sequence of moving forearm drills, and one straight hold that grows a little every week. See the plank demo.
For the run, most young athletes jog easy miles and then fade on test day. We teach goal pace with quarter-mile repeats. Six laps of a track is a mile and a half, so knowing your lap time lets you pace by feel. If your command approves the row, here is the rowing demo.
All three programs are in our free Navy and Coast Guard prep guide, and most of it needs nothing more than a floor, a staircase and a place to run.
For parents
A stronger athlete does more push-ups, holds a plank longer and runs with better posture when tired. 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.
Heading to the Coast Guard instead? It uses the same three events with one-minute push-ups. Read What Is the Coast Guard PFT? For every branch in one place, see our military fitness test calculator post.
Three events. Train them all, and train the weakest one most.
Be strong to be useful.
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Two minutes of push-ups, a timed forearm plank and a 1.5-mile run. With command approval, a Sailor can do an alternate cardio event such as a 2,000-meter row or a 500-yard or 450-meter swim instead of the run.
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At least 45 points, called Probationary, in every event. For a 17-to-19-year-old man that is 42 push-ups, a 1:11 plank and a 12:45 run. For a 17-to-19-year-old woman it is 19 push-ups, a 1:01 plank and a 15:00 run.
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Twice a year, as part of the Navy’s Physical Fitness Assessment, which also includes a body composition check.
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The forearm plank. You hold a straight line from head to heels on your forearms and toes for as long as you can.
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Most of the programs in our free guide run six to eight weeks at three sessions a week. Start earlier if you are well below the passing line.
Free Military Fitness Test Calculator: Every Branch in One Place
One free calculator scores the fitness test for the Army, Marines, Navy, Air Force and Coast Guard, explains the Space Force test, and points you to a free prep guide.
Key Takeaways
Every branch of the military uses a different fitness test, and the Air Force and Coast Guard tests changed in 2026.
One free calculator scores the Army AFT, Marine Corps PFT, Navy PRT, Air Force PFRA and Coast Guard PFT, explains the Space Force HPA, and checks service academy CFA numbers.
It shows your points for each event, whether you pass, and the one event holding your score back.
Free prep guides give you a training program for every event, most of it with little or no equipment.
Mighty Oak Athletic in Westmont, IL trains future service members, ROTC cadets and academy applicants. Your first session is free.
Ask a high school senior who plans to enlist what score they need on their fitness test, and you will usually get a shrug. Ask which test they will take, and the shrug gets bigger. That is not their fault. Every branch has its own test, the names sound alike, and two of them changed in 2026.
Here is the short answer. The Army uses the Army Fitness Test. The Marine Corps uses the Physical Fitness Test. The Navy uses the Physical Readiness Test. The Air Force uses the Physical Fitness Readiness Assessment, the Space Force uses the Human Performance Assessment, and the Coast Guard now has a Physical Fitness Test of its own. Applicants to West Point, the Naval Academy, the Air Force Academy and the Merchant Marine Academy take the Candidate Fitness Assessment. Different events, different scoring, different passing lines.
So we built one place to sort it out. Our free Military Fitness Test Calculator covers all of them. Pick your test, type in your numbers, and it shows your points for each event, whether you pass, and the one event holding your score back. It works on a phone and it takes about a minute.
That last part matters most, because the event holding you back is where your training time should go. A future Sailor who can run all day but fades at 40 push-ups does not need more miles. A future Airman with a strong upper body and a slow two-mile needs a running plan, not another push-up challenge. Most young athletes train what they are already good at. The calculator points at the thing they have been skipping.
Once you know your number, you need a plan. Each test has a free prep guide with a training program for every event: the Army AFT guide, the Marine Corps PFT guide, the Navy and Coast Guard guide, the Air Force and Space Force guide, and the service academy CFA guide. The programs are built to be done almost anywhere. A floor, a staircase and a place to run cover most of it. Many events on the calculator also have a short demo video, so you can see what a rep that counts looks like before test day. A push-up that does not reach full depth is a push-up the grader does not count.
At Mighty Oak Athletic, military prep sits on top of the same foundation every athlete here builds with a barbell, kettlebells and bodyweight. A stronger athlete does more push-ups, holds a plank longer and runs with better posture when tired. The test events are skills, and we practice them, but strength is what makes the practice pay off. Military prep is included in our $199 per month membership.
The earlier you start, the more room you have. Showing up to basic training already able to pass, with points to spare, changes everything that follows. If your son or daughter is thinking about enlisting, ROTC or a service academy, start with the number. Run the calculator tonight, download the guide for their test, and then come train with us in Westmont. Your first session is free.
Be strong to be useful.
Want the details for one branch? Read our guides to the Army AFT, Marine Corps PFT, Navy PRT, Air Force PFRA, Space Force HPA, Coast Guard PFT and the service academy CFA.
FAQ
Which military fitness test will I take?
The Army, Army Reserve, National Guard and Army ROTC use the Army Fitness Test. The Marine Corps uses the Physical Fitness Test. The Navy uses the Physical Readiness Test. The Air Force uses the Physical Fitness Readiness Assessment and the Space Force uses the Human Performance Assessment. The Coast Guard uses its own Physical Fitness Test. Most service academy applicants take the Candidate Fitness Assessment.
What is a passing score?
It depends on the test. The Army needs at least 60 points in each of five events and 300 in total on the General standard. The Air Force and Space Force need 75 out of 100. The Navy and Coast Guard need at least 45 points in every event. The Marine Corps needs the minimum in each event and 150 points in total.
Is the calculator official?
No. It is an unofficial training tool from Mighty Oak Athletic and is not affiliated with or endorsed by any branch of the U.S. military. Always confirm current standards with your recruiter or command.
Do I need a gym to train for the test?
Most of the programs in the free guides need only a floor, a staircase and a place to run. They run six to ten weeks at three sessions a week. Training with a coach and a barbell builds the strength that makes every event easier.