AFT Calculator — Army Fitness Test

What Is the Army Fitness Test (AFT)?

The Army Fitness Test (AFT) is the United States Army's official fitness assessment, replacing the Army Combat Fitness Test (ACFT) effective June 1, 2025. The AFT was established to better measure functional fitness that directly correlates with combat readiness and the physical demands of military service. The test consists of five events that assess muscular strength, muscular endurance, anaerobic power, aerobic endurance, and core stability.

The AFT scoring system awards 0 to 100 points per event, for a maximum possible score of 500 points. Every soldier must achieve a minimum of 60 points in each event to pass. Additionally, soldiers in combat Military Occupational Specialties (MOS) must achieve a total score of at least 350 points, while those in non-combat roles require a minimum of 300 points.

The Five AFT Events

1. 3-Repetition Maximum Deadlift (MDL)

The MDL measures lower-body and grip strength. Soldiers perform three consecutive repetitions of a hex-bar deadlift at the heaviest weight they can manage with proper form. The weight ranges from 60 lbs to 340+ lbs. Proper form requires standing with feet shoulder-width apart, bending at the knees and hips to grasp the hex bar handles, and lifting to a fully upright position with hips and knees locked. The back must remain straight throughout the lift.

Muscles tested: Gluteus maximus, quadriceps, hamstrings, erector spinae, trapezius, forearm flexors.

Combat relevance: Simulates lifting heavy equipment, ammunition crates, and casualty evacuation tasks.

2. Hand-Release Push-Up (HRP)

The HRP tests upper-body muscular endurance. Starting in the prone position, soldiers lower their chest to the ground, release their hands from the floor (either by lifting them straight up or performing a T-arm extension), then re-engage and push back up to the starting position. Soldiers perform as many repetitions as possible within a two-minute window.

Muscles tested: Pectorals, deltoids, triceps, core stabilizers.

Combat relevance: Replicates pushing movements required in combat, such as pushing away from cover, pushing obstacles, or recovering from a prone position.

3. Sprint-Drag-Carry (SDC)

The SDC is a 250-meter shuttle event that combines five 50-meter segments: a sprint, a sled drag (with a 90-lb sled), a lateral shuffle, a carry (with two 40-lb kettlebells), and a final sprint. This event tests anaerobic endurance, muscular strength, and agility. Time starts when the soldier crosses the start line and stops when they cross the finish line on the last sprint.

Muscles tested: Full body — quadriceps, hamstrings, hip flexors, deltoids, grip strength, core.

Combat relevance: Simulates moving quickly under load, dragging casualties or equipment, and carrying supplies.

4. Plank (PLK)

The PLK measures core endurance. Soldiers assume a proper plank position (forearms on the ground, elbows directly beneath shoulders, body in a straight line from head to heels) and maintain it for as long as possible. The event ends when the soldier can no longer maintain proper form. The plank replaced the leg tuck event from the original ACFT.

Muscles tested: Rectus abdominis, transverse abdominis, obliques, erector spinae, hip flexors.

Combat relevance: Core stability is essential for virtually all military tasks including carrying loads, maintaining balance in tactical situations, and injury prevention.

5. Two-Mile Run (2MR)

The 2MR tests aerobic endurance and cardiovascular fitness. Soldiers run two miles on a measured, generally flat course as fast as possible. This is the final event of the AFT and provides a comprehensive measure of a soldier's cardiorespiratory fitness.

Muscles tested: Quadriceps, hamstrings, calves, hip flexors, cardiovascular system.

Combat relevance: Aerobic fitness supports sustained operations, foot marches, and the ability to recover from high-intensity physical tasks.

AFT Scoring Standards

The AFT uses two distinct scoring standards:

General Standard (Non-Combat)

The General standard is performance-normed by sex and age. This means that scoring tables are adjusted so that males and females of different ages are held to standards that account for physiological differences. The minimum total score is 300 points (with at least 60 per event).

Combat Standard

The Combat standard applies to soldiers in 21 designated combat MOSs (such as Infantry, Armor, and Special Forces). This standard is sex-neutral and age-normed, meaning that all soldiers in combat roles are scored on the same scale regardless of gender, with adjustments only for age. The minimum total score is 350 points (with at least 60 per event).

Sample Scoring Benchmarks (Ages 22-26)

Key Changes from ACFT to AFT

• Standing Power Throw removed: The ball throw event was eliminated, reducing the test from six events to five.
• Maximum score changed: The maximum possible score dropped from 600 (6 events × 100) to 500 (5 events × 100).
• Combat standard introduced: A sex-neutral, age-normed standard was created specifically for combat MOS soldiers, requiring 350 total points.
• Improved scoring tables: Updated tables better reflect physiological research and operational requirements.
• Implementation timeline: Active duty combat standards effective January 1, 2026; Reserve and National Guard by June 1, 2026.

AFT Passing Requirements Summary

Training Tips for the AFT

MDL Training

Focus on progressive overload with deadlifts, Romanian deadlifts, and barbell squats. Grip strength training (farmer's carries, dead hangs) is also crucial. Aim to increase your 3-rep max by 5-10 lbs every 1-2 weeks.

HRP Training

Practice the specific hand-release push-up technique regularly. Incorporate standard push-ups, bench press, and tricep dips. High-volume push-up programs (e.g., grease-the-groove method) are effective for increasing repetition count.

SDC Training

Shuttle runs, sled drags, kettlebell carries, and lateral shuffle drills simulate the event closely. Interval training with 30-60 second work periods improves the anaerobic capacity needed for this event.

PLK Training

Practice holding the plank with proper form. Incorporate supplementary core exercises: dead bugs, bird dogs, anti-rotation presses, and side planks. Gradually increase hold duration by 10-15 seconds per week.

2MR Training

Combine long-distance steady-state runs with interval training (400m and 800m repeats). Tempo runs at your target 2-mile pace build race-specific fitness. Aim for at least 3-4 running sessions per week.

Frequently Asked Questions

What happens if I fail one event but pass overall?

You must pass every individual event with at least 60 points. Failing even one event results in an overall failure, regardless of your total score. There is no ability to compensate for a failed event with higher scores in other events.

How often do soldiers take the AFT?

Soldiers are required to take the AFT at least twice per year (every 6 months). Commanders may authorize additional tests for diagnostic purposes or to allow soldiers to improve their scores.

Can I retake the AFT if I fail?

Yes. Soldiers who fail the AFT are typically given a period of remedial physical training and can retake the test. The specific timeline and policies for retesting vary by unit and command guidance.