APFT Calculator
Calculate your Army Physical Fitness Test score and get detailed insights
APFT Score Calculator
Understanding the APFT
Push-ups (PU)
Push-ups assess upper body muscular endurance and are performed for a maximum of 2 minutes. Proper form requires: hands shoulder-width apart, back and legs straight forming a plank, lowering body until upper arms are parallel to ground, and returning to starting position. Common mistakes include: sagging hips, incomplete range of motion, and improper hand placement. Training tips: practice proper form, incorporate various push-up variations, focus on chest/tricep/shoulder exercises, and gradually increase repetitions.
Sit-ups (SU)
Sit-ups measure core strength and endurance over 2 minutes. Proper technique includes: feet secured, knees bent at 90 degrees, hands behind head with fingers interlaced, touching base of spine to ground and elbows to thighs. Key training aspects: strengthen entire core (not just abs), practice proper breathing, incorporate planks and other core exercises. Advanced preparation: practice with a partner, time your sets, focus on pace management, and maintain proper form throughout.
2-Mile Run (2MR)
The run evaluates cardiovascular fitness and endurance. Success requires proper pacing, consistent training, and mental preparation. Training should include: interval training (400m, 800m repeats), tempo runs (faster than normal pace), long slow distance runs (building endurance), and recovery runs. Important factors: proper warm-up, appropriate footwear, nutrition timing, and environmental conditions. Advanced tips: develop race strategy, practice on similar terrain, monitor heart rate zones, and incorporate hill training.
Age and Gender Standards
APFT standards are adjusted based on age and gender to ensure fair assessment. Age categories are grouped in 5-year increments from 17-21 through 62+. Each event is scored on a scale of 0-100 points, with a minimum of 60 points required per event. Understanding your specific standards is crucial for test preparation and goal setting. Regular practice tests help track progress and identify areas needing improvement.
Test Preparation
Comprehensive preparation includes physical training, nutrition planning, and mental preparation. Develop a structured 8-12 week training program. Include: strength training, cardiovascular conditioning, flexibility work, and event-specific training. Focus on: proper hydration (before/during/after), adequate sleep (7-9 hours), balanced nutrition, and stress management. Taper training 1 week before test. Practice test events under similar conditions and time of day as actual test.
Recovery and Injury Prevention
Proper recovery and injury prevention are crucial for APFT success. Include: dynamic warm-ups before training, static stretching after workouts, foam rolling for muscle recovery, proper nutrition for muscle repair, and adequate rest between training sessions. Listen to your body, address minor injuries early, and maintain proper form during all exercises. Consider cross-training activities to prevent overuse injuries and maintain overall fitness.