Navy PRT Calculator

Calculate your Navy Physical Readiness Test score and get detailed insights

PRT Score Calculator

Gender:

Age:

Push-ups (reps in 2 minutes):

Core Exercise:

Plank Time (minutes:seconds):

Curl-ups (reps in 2 minutes):

Cardio Event:

Cardio Time (minutes:seconds):

Understanding the Navy PRT

Push-ups

• How to do it: Hands shoulder-width apart, back straight, lower until arms form 90° angle
• Common mistakes: Sagging hips, incomplete range of motion, improper hand placement
• Training tips: Practice different variations (wide, diamond), strengthen chest/shoulders/triceps
• Test strategy: Start at steady pace, take short breaks in up position if needed

Plank

• Proper position: Forearms on ground, elbows under shoulders, body in straight line
• Key technique: Engage core, keep hips level, maintain neutral spine
• Training tips: Gradually increase hold time, add side planks for variety
• Test strategy: Focus on breathing, mentally break time into smaller chunks

Curl-ups

• Proper form: Hands behind head, elbows touch knees at top, shoulder blades touch ground at bottom
• Common mistakes: Pulling on neck, using momentum, incomplete movements
• Training tips: Mix in various ab exercises, practice with a partner
• Test strategy: Maintain steady rhythm, focus on breathing

1.5-Mile Run

• Training plan: Mix interval training (400m/800m repeats) with longer runs
• Preparation: Know the course, wear proper shoes, hydrate well before test
• Pacing strategy: Start conservatively, maintain steady pace, push final quarter-mile
• Recovery: Cool down with light jogging/walking, stretch thoroughly

Alternative Cardio Options

• 500-yard swim: Focus on efficient strokes and breathing
• 12-minute elliptical: Maintain consistent resistance and stride rate
• 12-minute bike: Proper seat height, consistent RPM, appropriate resistance
• Choosing an alternative: Select based on your strengths and any physical limitations

Test Day Tips

• Before the test: Get good sleep, eat light meal 2-3 hours prior
• Warm-up: 5-10 minutes of light cardio and dynamic stretching
• Mental prep: Visualize success, break each event into manageable goals
• Recovery: Hydrate, consume protein/carbs within 30 minutes after test