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Learn about the new Air Force Fitness Assessment options and standards

The Air Force has just introduced a new fitness test. Over the past decade, they’ve done extensive research and even considered adding a 1-mile walk as a replacement option for the 1.5-mile run. A study in Military Medicine, a peer-reviewed journal, found both to be 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, faster running streaks, compared to the steady pace of the sprint run. 1.5 miles.

In fact, many changes have been made to the Air Force Physical Fitness Test in 2022, but if you prefer the older AF Physical Fitness Assessment (PFA), you can take this one at the square. Basically, the Air Force allows Airmen to build their own test PT with the following options:

As you can see if you select the first option in each row above, you have the standard Air Force PT test with no changes. Unlike other services, the Air Force allows Airmen to mix and match events however they choose.

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

Cardio Test Events: Times, Points and Standards

Under 25
Event Man Women
Max/Score Min/Score Max/Score Min/Score
1.5 mile run 15:50 / 35 points 10:23 / 60 points 18:56 / 35 points
20 meter HAMR 100 lengths / 60 stitches 36-38 / 35 points 83 lengths / 60 stitches 22 lengths / 35 stitches
25 – 29 years old
Event Man Women
Max/Score Min/Score Max/Score Min/Score
1.5 mile run 16:22 / 35 points 10:37 / 60 points 19:43 / 35 points
HAMR 20m 97 lengths / 60 stitches 33-35 / 35 points 80 lengths / 60 stitches 19 lengths / 35 stitches
30 – 34 years old
Event Man Women
Max/Score Min/Score Max/Score Min/Score
1.5 mile run 16:57 / 35 points 10:51 / 60 points 20:33 / 35 points
20 meter HAMR 94 lengths / 60 stitches 30 / 35 dots 77 lengths / 60 stitches 16 lengths / 35 stitches
35 – 39 years old
Event Man Women
Max/Score Min/Score Max/Score Min/Score
1.5 mile run 17:34 / 35 points 11:06 / 60 points 21:28 / 35 points
20 meter HAMR 92 lengths / 60 stitches 27 / 35 dots 74 lengths / 60 stitches 13 lengths / 35 stitches
40 – 44 years old
Event Man Women
Max/Score Min/Score Max/Score Min/Score
1.5 mile run 18:14 / 35 points 11:22 / 60 points 22:28 / 35 points
20 meter HAMR 88 lengths / 60 stitches 24 / 35 dots 71 lengths / 60 stitches 10 lengths /35 stitches
45 – 49 years old
Event Man Women
Max/Score Min/Score Max/Score Min/Score
1.5 mile run 18:56 / 35 points 11:38 / 60 points 23:34 / 35 points
20 meter HAMR 86 lengths / 60 stitches 22 / 35 dots 68 lengths / 60 stitches 7 lengths / 35 stitches
50 – 54 years old
Event Man Women
Max/Score Min/Score Max/Score Min/Score
1.5 mile run 20:33 / 35 points 12:53 / 60 points 24:46 / 35 points
20 meter HAMR 80 lengths / 60 stitches 16 / 35 dots 56 lengths / 60 stitches 5 lengths /35 stitches
55 – 59 years old
Event Man Women
Max/Score Min/Score Max/Score Min/Score
1.5 mile run 21:28 / 35 points 13:14 / 60 points 26:06 / 35 points
20 meter HAMR 77 lengths / 60 stitches 13 / 35 dots 54 lengths / 60 stitches 2 lengths /35 stitches
60 and over
Event Man Women
Max/Score Min/Score Max/Score Min/Score
1.5 mile run 22:28 / 35 points 2:00 p.m. / 60 points 27:27 / 35 points
20 meter HAMR 71 lengths / 60 stitches 10 / 35 points 48 lengths / 60 stitches 1 length /35 ​​stitches

Reps, points, standards for upper body and core events

Under 25
Event Man Women
Max/20 stitches Min/pts Max/20 stitches Min/pts
1 minute push-ups 67 30 / 1pt 47 15 / 1pt
2 minute RH push-ups 40 15 / 10 points 31 6/10 points
1 minute sit-ups 58 39 / 3 points 54 35 / 3 points
2 Minute Rev Crunch 49 21 / 10 points 47 11 / 10 points
Laying the plank 3:35 1:05 / 10 points 3h30 :55 / 10 points
25 – 29 years old
Event Man Women
Max/20 stitches Min/pts Max/20 stitches Min/pts
1 minute push-ups 62 27 / 1pt 47 14 / 1pt
2 minute RH push-ups 40 15 / 10 points 31 6/10 points
1 minute sit-ups 56 38 / 3 points 50 31 / 3 points
2 Minute Rev Crunch 48 20 / 10 points 45 9/10 points
Laying the plank 3h30 1:00 / 10 points 3:25 :50 / 10 points
30 – 34 years old
Event Man Women
Max/20 stitches Min/pts Max/20 stitches Min/pts
1 minute push-ups 57 24 / 1pt 46 11 / 1pt
2 minutes of HR push-ups 40 15 / 10 points 31 6/10 points
1 minute sit-ups 54 36 / 3 points 45 26 / 3 points
2 Minute Rev Crunch 47 19 / 10 points 44 9/10 points
Laying the plank 3:25 :55 / 10 points 3:20 :45 / 10 points
35 – 39 years old
Event Man Women
Max/20 stitches Min/pts Max/20 stitches Min/pts
1 minute push-ups 51 21 / 1pt 42 10 / 1pt
2 minute RH push-ups 40 15 / 10 points 31 6/10 points
1 minute sit-ups 52 34 / 3 points 43 24 / 3 points
2 Minute Rev Crunch 46 18 / 10 points 43 7/10 points
Laying the plank 3:20 :50 / 10 points 3:15 :45 / 10 points
40 – 44 years old
Event Man Women
Max/20 stitches Min/pts Max/20 stitches Min/pts
1 minute of push-ups 44 18 / 1pt 38 8 / 1pt
2 minutes of HR push-ups 38 13 / 10 points 28 4/10 points
1 minute sit-ups 50 31 / 3 points 41 21 / 3 points
2 Minute Rev Crunch 44 16 / 10 points 42 6/10 points
Laying the plank 3:15 :45 / 10 points 3:10 :35 / 10 points
45 – 49 years old
Event Man Women
Max/20 stitches Min/pts Max/20 stitches Min/pts
1 minute push-ups 44 15 / 1pt 37 7 / 1pt
2 minutes of HR push-ups 38 13 / 10 points 28 4/10 points
1 minute sit-ups 48 28 / 3 points 35 19 / 3 points
2 Minute Rev Crunch 43 11 / 10 points 40 6/10 points
Laying the plank 3:10 :40 / 10 points 3:05 :30 / 10 points
50 – 54 years old
Event Man Women
Max/20 stitches Min/pts Max/20 stitches Min/pts
1 minute push-ups 36 12 / 1pt 35 6 / 1pt
2 minutes of HR push-ups 35 11 / 10 points 25 1 / 10 points
1 minute sit-ups 46 25 / 3 points 32 17 / 3 points
2 Minute Rev Crunch 42 9/10 points 39 6/10 points
Laying the plank 3:05 :35 / 10 points 3:00 :25 / 10 points
55 – 59 years old
Event Man Women
Max/20 stitches Min/pts Max/20 stitches Min/pts
1 minute push-ups 33 12 / 1pt 28 5 / 1pt
2 minutes of HR push-ups 33 10 / 10 points 25 1 / 10 points
1 minute sit-ups 44 22 / 3 points 32 12 / 3 points
2 Minute Rev Crunch 41 8/10 points 38 6/10 points
Laying the plank 3:00 :30 / 10 points 2:55 :20 / 10 points
60 and over
Event Man Women
Max/20 stitches Min/pts Max/20 stitches Min/pts
1 minute push-ups 30 11 / 1pt 21 4 / 1pt
2 minutes of HR push-ups 30 10 / 10 points 24 1 / 10 points
1 minute sit-ups 42 19 / 3 points 31 8 / 3 points
2 Minute Rev Crunch 35 7/10 points 32 5/10 points
Laying the plank 2:55 :25 / 10 points 2:50 :15 / 10 points

Passing Requirements

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

Here are the rating categories:

Excellent: 90 points or more in total

Satisfactory: 75-89.9 points overall

Unsatisfactory: less than 75 points in total.

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 [email protected]

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