Air Force PFA · Current Standards
Air Force Fitness Calculator
Score your Air Force Physical Fitness Assessment composite. Push-ups, core component (sit-ups, plank, or CLRC), and cardio (1.5-mile run or HAMR shuttle) — by age and sex.
USAF
U.S. Air Force PFRA (CAO 17 Mar 2026)
Official source ↗Imported verbatim from DAF PFRA Scoring Charts (CAO 17 Mar 26). Composite scoring: pick one event per component (body comp 20 pts, strength 15 pts, core 15 pts, cardio 50 pts) for a 100-pt total; ≥75 passes, ≥90 is Excellent.
Keep studying — Airman essentials
Fitness Improvement Guide
Recruit-focused training notes — no bodybuilding, just what improves test scores.
Upper-body endurance — chest, shoulders, triceps, core.
Common mistakes
- Sagging hips or piked back (no longer a valid rep on test day).
- Half-range reps — chest must come within a fist of the deck.
- Locking out elbows in jerky motion that wastes energy.
Beginner
- 3x submax sets daily. Stop 2 reps before failure.
- Add incline (hands on a bench) if floor sets stall under 10.
Intermediate
- Ladders: 1-2-3-4-5-4-3-2-1 with 15-30s rest.
- One AMRAP every 3 days to track max.
Advanced
- Density training: 100 quality reps in <8 minutes.
- Add tempo (3-second lower) one day per week.
Test-day tips
- Warm up with 10-15 easy reps and shoulder circles.
- Set a steady cadence — burning out in the first 30s kills your number.
Recruit Readiness
Am I ready for boot camp?
Take the 60-second assessment — combines fitness, body composition, and study progress into one score.
Open Readiness Assessment →Frequently Asked Questions
A composite of 75.0 or higher passes. Each component must also meet the minimum: typically 60 points each. Below 75 composite, or any single component below the minimum, is a failure.