Check Out New Air Force Fitness Assessment Options, Standards

Master Sgt. Kyle Anderson, 3rd Air Support Operations Group, runs between two cones during a speed, strength and agility demonstration at Joint Base Andrews, Md., Jan. 9, 2018. (U.S. Air Force/Staff Sgt. Joe Yanik)

Military.com | By Stew Smith, CSCS®

Published March 28, 2022

The Air Force has just introduced a new fitness test. Over the past decade, they did significant research and even considered adding a one-mile walk as a replacement option for the 1.5-mile run. A study by Military Medicine, a peer-reviewed journal, found that both are valid predictors of VO2max.

Airmen cannot currently use the walk as a replacement for the 1.5-mile run. However, the 20-meter beep test (aka HAMR, the high aerobic multi-shuttle run) is an option for airmen if they prefer shorter and faster run sets, versus the steady pace of the 1.5-mile run.

In fact, there are many changes to the Air Force fitness test in 2022, but if you prefer the old AF physical fitness assessment (PFA), you can take that one instead. Basically, the Air Force is allowing airmen to build their own PT test with the following options:

1.5-mile run or 20-meter beep test shuttle run
Push-ups or hand-release push-ups (aka HR push-ups)
Sit-ups, cross-legged reverse crunches or plank pose

As you can see if you select the first option from each line above, you have the standard Air Force PT test with no changes. Unlike the other services, the Air Force allows airmen to mix and match events as they desire.

Here are the complete standards charts of the new PT test, but the maximum and minimum for each age group are listed below for male and female service members:.

Cardio Tests Events: Times, Points and Standards

Under 25 Years Old
Event	Male		Female
	*Max/Score*	*Min/Score*	*Max/Score*	*Min/Score*
1.5-mile run	<9:12 / 60 points	15:50 / 35 points	10:23 / 60 points	18:56 / 35 points
20-meter HAMR	100 lengths / 60 points	36-38 / 35 points	83 lengths /60 points	22 lengths /35 points

25 - 29 Years Old
Event	Male		Female
	*Max/Score*	*Min/Score*	*Max/Score*	*Min/Score*
1.5 mile run	<9:22 / 60 points	16:22 / 35 points	10:37 / 60 points	19:43 / 35 points
20m HAMR	97 lengths / 60 points	33-35 / 35 points	80 lengths /60 points	19 lengths /35 points

30 - 34 years old
Event	Male		Female
	*Max/Score*	*Min/Score*	*Max/Score*	*Min/Score*
1.5-mile run	<9:34 / 60 points	16:57 / 35 points	10:51 / 60 points	20:33 / 35 points
20-meter HAMR	94 lengths / 60 points	30 / 35 points	77 lengths /60 points	16 lengths /35 points

35 - 39 years old
Event	Male		Female
	*Max/Score*	*Min/Score*	*Max/Score*	*Min/Score*
1.5-mile run	<9:45 / 60 points	17:34 / 35 points	11:06 / 60 points	21:28 / 35 points
20-meter HAMR	92 lengths / 60 points	27 / 35 points	74 lengths /60 points	13 lengths /35 points

40 - 44 years old
Event	Male		Female
	*Max/Score*	*Min/Score*	*Max/Score*	*Min/Score*
1.5-mile run	<9:58 / 60 points	18:14 / 35 points	11:22 / 60 points	22:28 / 35 points
20-meter HAMR	88 lengths / 60 points	24 / 35 points	71 lengths /60 points	10 lengths /35 points

45 - 49 years old
Event	Male		Female
	*Max/Score*	*Min/Score*	*Max/Score*	*Min/Score*
1.5-mile run	<10:10 / 60 points	18:56 / 35 points	11:38 / 60 points	23:34 / 35 points
20-meter HAMR	86 lengths / 60 points	22 / 35 points	68 lengths /60 points	7 lengths /35 points

50 - 54 years old
Event	Male		Female
	*Max/Score*	*Min/Score*	*Max/Score*	*Min/Score*
1.5-mile run	<10:37 / 60 points	20:33 / 35 points	12:53 / 60 points	24:46 / 35 points
20-meter HAMR	80 lengths / 60 points	16 / 35 points	56 lengths /60 points	5 lengths /35 points

55 - 59 years old
Event	Male		Female
	*Max/Score*	*Min/Score*	*Max/Score*	*Min/Score*
1.5-mile run	<10:51 / 60 points	21:28 / 35 points	13:14 / 60 points	26:06 / 35 points
20-meter HAMR	77 lengths / 60 points	13 / 35 points	54 lengths /60 points	2 lengths /35 points

60 + years old
Event	Male		Female
	*Max/Score*	*Min/Score*	*Max/Score*	*Min/Score*
1.5-mile run	<11:22 / 60 points	22:28 / 35 points	14:00 / 60 points	27:27 / 35 points
20-meter HAMR	71 lengths / 60 points	10 / 35 points	48 lengths /60 points	1 lengths /35 points

Upper Body and Core Events Repetitions, Points, Standards

Under 25 years old
Event	Male		Female
	Max/20 pts	Min/pts	Max/20 pts	Min/pts
1 minute push-ups	67	30 / 1 pt	47	15 / 1 pt
2 minutes HR pushups	40	15 / 10 pts	31	6 / 10 pts
1 minute sit-ups	58	39 / 3 pts	54	35 / 3 pts
2 minutes Rev Crunch	49	21 / 10 pts	47	11 / 10 pts
Plank pose	3:35	1:05 / 10 pts	3:30	:55 / 10 pts

25 - 29 years old
Event	Male		Female
	Max/20 pts	Min/pts	Max/20 pts	Min/pts
1 minute push-ups	62	27 / 1 pt	47	14 / 1 pt
2 minutes HR pushups	40	15 / 10 pts	31	6 / 10 pts
1 minute sit-ups	56	38 / 3 pts	50	31 / 3 pts
2 minutes Rev Crunch	48	20 / 10 pts	45	9 / 10 pts
Plank pose	3:30	1:00 / 10 pts	3:25	:50 / 10 pts

30 - 34 years old
Event	Male		Female
	Max/20 pts	Min/pts	Max/20 pts	Min/pts
1 minute push-ups	57	24 / 1 pt	46	11 / 1 pt
2 minutes HR push-ups	40	15 / 10 pts	31	6 / 10 pts
1 minute sit-ups	54	36 / 3 pts	45	26 / 3 pts
2 minutes Rev Crunch	47	19 / 10 pts	44	9 / 10 pts
Plank pose	3:25	:55 / 10 pts	3:20	:45 / 10 pts

35 - 39 years old
Event	Male		Female
	Max/20 pts	Min/pts	Max/20 pts	Min/pts
1 minute push-ups	51	21 / 1 pt	42	10 / 1 pt
2 minutes HR pushups	40	15 / 10 pts	31	6 / 10 pts
1 minute sit-ups	52	34 / 3 pts	43	24 / 3 pts
2 minutes Rev Crunch	46	18 / 10 pts	43	7 / 10 pts
Plank pose	3:20	:50 / 10 pts	3:15	:45 / 10 pts

40 - 44 years old
Event	Male		Female
	Max/20 pts	Min/pts	Max/20 pts	Min/pts
1 min push-ups	44	18 / 1 pt	38	8 / 1 pt
2 minutes HR push-ups	38	13 / 10 pts	28	4 / 10 pts
1 minute sit-ups	50	31 / 3 pts	41	21 / 3 pts
2 minutes Rev Crunch	44	16 / 10 pts	42	6 / 10 pts
Plank pose	3:15	:45 / 10 pts	3:10	:35 / 10 pts

45 - 49 years old
Event	Male		Female
	Max/20 pts	Min/pts	Max/20 pts	Min/pts
1 minute push-ups	44	15 / 1 pt	37	7 / 1 pt
2 minutes HR push-ups	38	13 / 10 pts	28	4 / 10 pts
1 minute sit-ups	48	28 / 3 pts	35	19 / 3 pts
2 minutes Rev Crunch	43	11 / 10 pts	40	6 / 10 pts
Plank pose	3:10	:40 / 10 pts	3:05	:30 / 10 pts

50 - 54 years old
Event	Male		Female
	Max/20 pts	Min/pts	Max/20 pts	Min/pts
1 minute push-ups	36	12 / 1 pt	35	6 / 1 pt
2 minutes HR push-ups	35	11 / 10 pts	25	1 / 10 pts
1 minute sit-ups	46	25 / 3 pts	32	17 / 3 pts
2 minutes Rev Crunch	42	9 / 10 pts	39	6 / 10 pts
Plank pose	3:05	:35 / 10 pts	3:00	:25 / 10 pts

55 - 59 years old
Event	Male		Female
	Max/20 pts	Min/pts	Max/20 pts	Min/pts
1 minute push-ups	33	12 / 1 pt	28	5 / 1 pt
2 minutes HR push-ups	33	10 / 10 pts	25	1 / 10 pts
1 minute sit-ups	44	22 / 3 pts	32	12 / 3 pts
2 minutes Rev Crunch	41	8 / 10 pts	38	6 / 10 pts
Plank pose	3:00	:30 / 10 pts	2:55	:20 / 10 pts

60+ years old
Event	Male		Female
	Max/20 pts	Min/pts	Max/20 pts	Min/pts
1 minute push-ups	30	11 / 1 pt	21	4 / 1 pt
2 minutes HR push-ups	30	10 / 10 pts	24	1 / 10 pts
1 minute sit-ups	42	19 / 3 pts	31	8 / 3 pts
2 minutes Rev Crunch	35	7 / 10 pts	32	5 / 10 pts
Plank pose	2:55	:25 / 10 pts	2:50	:15 / 10 pts

Passing Requirements

Members must achieve a composite score of 75 or greater and meet the minimum standards for each event to pass the test. The absolute Min/Scores on each of the events total 74 points, so the minimum is not quite enough to pass the test.

Here are the scoring categories:

Excellent: 90 or more total points

Satisfactory: 75-89.9 total points

Unsatisfactory: less than 75 total points.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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Stew Smith, CSCS®

Stew Smith is a former Navy SEAL and fitness author certified as a strength and conditioning specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle, check out his Fitness eBook store and the Stew Smith article archive on Military.com. Contact Stew with your comments and questions at stew@stewsmith.com. Read Full Bio

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