Air Force PT Standards 2026: Scoring Charts, Minimums & the HAMR Score Sheet

The Air Force fitness test got a full rebuild, and the July 1, 2026 switch to official scoring is already live. If you are still guessing at what a passing score even looks like, that is a problem you fix today.

This is your reference sheet. No fluff, no backstory. Just how it works: how the 100 points break down, what it takes to pass, and exactly how that HAMR shuttle run gets scored. Bookmark it, then pull your exact marks from the official chart linked below.

How the 100-Point PFRA Score Breaks Down

The new Physical Fitness Readiness Assessment (PFRA) is scored out of 100 points across four components. Cardio carries the weight. The rest fills in around it.

• Cardio — 50 points. Your choice of the 2-mile run or the 20-meter HAMR shuttle run. Half your total score lives here.
• Body composition — 20 points. Waist-to-height ratio (WHtR). The tape test is gone; this is the replacement.
• Strength — 15 points. Push-ups or hand-release push-ups.
• Core — 15 points. Sit-ups, cross-leg reverse crunches, or the forearm plank.

Passing takes a composite of at least 75 points — and here is the part that trips people up: you also have to clear the minimum threshold in every single component. There is no averaging out a weak spot. A monster cardio score will not carry a garbage strength number across the line. Hit the floor everywhere, then stack points where you are strong.

Cardio Scoring: 2-Mile Run vs the HAMR Shuttle Run

You pick your cardio event each test — run or HAMR — and the old rule forcing at least one 2-mile run a year is gone. Full flexibility. Both events fill the same 50-point slot on the same scale: a floor you have to clear, climbing to a maxed-out score up top. Finish the event and you will not zero it, but a bare-minimum cardio score puts you in a hole you have to dig out of everywhere else.

The 2-Mile Run

Straightforward: faster time, more points. The exact target times shift by age and sex, so there is no single number to memorize — find your row on the official chart and know both marks before you toe the line: the time that maxes your points and the time that clears the floor.

The HAMR Shuttle Run — and How the Score Sheet Works

The HAMR (High Aerobic Multi-shuttle Run) is the beep test with a military haircut. You sprint 20 meters back and forth in time with a recorded cadence. Every stage, the beep comes faster. You keep pace or you fall behind.

Here is the plain-language version of the score sheet. Your score is simply the total number of 20-meter shuttles you complete before you are done. The test ends when you miss the line before the beep three times in a row. More shuttles equals more points, on a curve that climbs from the floor to the max — and the shuttle count you need for each sits on the official chart, keyed to your age and sex.

Real talk: most people gas out and voluntarily quit long before they rack up three consecutive misses. Every extra shuttle is points on the board, so do not stop early because your legs are talking to you.

Bottom line on cardio: run if you pace well and hate the treadmill-style grind; pick the HAMR if you have got repeat-sprint gas and want the beep to drag more out of you. Either way, pull your target shuttle count or run split from the chart and know it before you toe the line.

Strength, Core & Body Composition Minimums

The other 50 points come from three events. Every one has a minimum you cannot skip.

Strength — 15 points

• Standard push-ups (1 minute) or hand-release push-ups (2 minutes) — your pick.
• More clean reps, more points, up to the full 15 — the rep counts for your floor and your max live on the chart, keyed to age and sex.
• Hand-release runs on a 2-minute clock but the reps are honest — no bouncing off the deck.

Core — 15 points

• Three options: sit-ups (1 min), cross-leg reverse crunches (2 min), or the forearm plank.
• Reps on the timed events and hold time on the plank both scale to points — check the chart for the floor and max on whichever event you pick, by age and sex.
• Pick the event that plays to your strength — but train the plank, because it is the one that exposes a soft midsection fast.

Body Composition — 20 points

• Scored on waist-to-height ratio: waist circumference at the navel (inches) divided by height (inches).
• Lower ratio, more points, up to the full 20 — the tighter your waist relative to your height, the better you score. The risk bands and where they map to points sit on the official chart.
• This is 20 points you win in the kitchen and on the run, not the day of the test. Cut the waistline and it takes care of itself.

Want the how — the training blocks, the rep schemes, the mile splits to actually hit these numbers? That is a different job. Read our companion piece, the 2026 Air Force PT Test prep guide, and build the plan. Then train in gear that moves the way you do — check the C5P run collection and stop blaming the shorts for your split.

Standards do not care about your excuses, your age bracket, or how busy your week was. The chart is the chart. Now that you know how it works, there is nothing left to hide behind — just a target and the work between you and it. Learn your rows, test yourself cold, then close the gap. Get after it.

— Class 5 Performance